By Andrew Walker, MPH; NSGA Director of Health & Well-Being
An athlete performs a Tai Chi routine at the 2025 National Senior Games presented by Humana.
The American College of Sports Medicine (ACSM) states that neuromuscular training—alongside cardiorespiratory, resistance and flexibility exercise—is essential for maintaining health. A core component of neuromuscular training is balance, which is especially important for both sports performance and falls prevention in senior athletes.
Good balance is necessary to compete at your best and reduce the risk of falls. Yet, specific balance training is often missing from the routines of many senior athletes. Recognizing this gap, Dr. Becca Jordre, DPT, lead researcher for the Sustained Athlete Fitness Exam (SAFE), emphasizes that balance is not something we maintain automatically as we age—it requires intentional training.
Activities and Drills That Improve Balance
Activities that include integrated movement enhance agility, flexibility, coordination and awareness of one’s body in space. Tai ji, Qi Gong, and yoga are excellent examples of mind-body practices that help athletes improve these abilities. Additionally, simple drills such as single-leg stands, heel-to-toe walking or practicing sport-specific balance challenges can be incorporated into training sessions to strengthen stability over time.
Benefits of Better Balance
The benefits of balance training extend beyond the playing field. By reducing the likelihood of slips, trips, and falls, athletes preserve their independence and sustain their ability to participate in the sports and activities they enjoy. Better balance also translates into more efficient movement patterns, improved reaction times, and greater confidence—key elements of both performance and everyday living.
Falls Prevention Awareness Day
The National Senior Games Association partners with the National Council on Aging (NCOA) to promote Falls Prevention Awareness Day, held annually on the first day of fall—Sept. 23 this year. Athletes and supporters alike are encouraged to advocate for falls prevention, share resources and encourage peers to take steps that reduce risk and promote long-term health. More information can be found at NCOA.com.
