The Hidden Impact of Balance Exercises on Brain Health

Here’s what research has discovered:

• A 2017 study found that a demanding balance-training program run over 12 weeks improved memory and spatial cognition in healthy adults. In addition, the same study observed increased thickness (“cortical thickness”) in brain regions associated with vision, vestibular (inner ear) self-motion perception, and other brain areas important for navigation and orientation. Frontiers+2ScienceDirect+2

• The U.S. Centers for Disease Control and Prevention (CDC) emphasizes that physical activity helps with thinking, learning, problem-solving, and emotional balance. Regular activity, including balance work, can reduce risk of cognitive decline and help with memory and thinking skills. CDC

• Another piece of evidence: The ability to stand on one leg for 30-40 seconds has been linked in studies to lower risk of small vessel disease (tiny blood vessel damage in the brain) and better cognitive health. Conversely, a drop in balance ability can be a warning sign. www.heart.org

In short, the nervous system, the inner ear (vestibular system), proprioception (sense of body position), vision, and strength all come together in balance exercises — engaging many parts of the brain.

• Memory — especially for movement patterns or remembering sequences of steps or routines

• Reaction time — being able to adjust quickly if you slip or are unsteady

• Reduced anxiety / fear of falling, which itself helps mental wellness

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Easy Balance Exercises to Try Daily

Here are two simple, safe exercises you can add into your daily routine. No special equipment needed — just consistency.

Progressions Single-Leg Stand

Stand near a wall or chair for support. Lift one foot off the floor and stand on the other for 20-30 seconds, then switch sides. Use your arms out to the sides for balance. Try to do this 2-3 times a day. As you improve, try closing your eyes, or standing on a slightly cushioned or uneven surface (a yoga mat or foam pad) to challenge balance more. Be careful and always have support in easy reach.

Heel-to-Toe Walk (“Tightrope Walk”)

Imagine a straight line on the floor. Place one foot directly in front of the other so the heel of your front foot touches the toes of the back foot. Take 10-12 steps, turn around, and walk back. Use a wall or counter for support if needed.

If this starts easy, try doing it backward, or vary your walking surface (carpet, tile, outside). Keep your pace steady and focus on control.

• Combine balance with strength — strong legs and core support better balance. • Use things around the house: wait in line standing on one leg, or stand while brushing your teeth, or carry something in front of you to engage core.

Our Gratitude & Invitation

We believe in empowering your movement and your mind. Working on balance is one of those hidden gems — good for your brain, your confidence, and your ability to enjoy daily life.

If you’d like to hear more about balance programs or want some guidance specific to your needs, we’re here to help.

Leave You With This

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