Balance Training for Seniors: Why Proprioception Matters - PMC

The Forgotten Sense: How Proprioception Can Save Your Balance (and Joy) in Midlife and Beyond

As I stood on my balance board, juggling three balls while feeling the sun's warm rays on my skin, a thought struck me like a gentle breeze. "Your body doesn't know the difference between exercise and play — but your brain does." And it's precisely this distinction that has led us to overlook one of the most essential yet often underappreciated aspects of our physical abilities: proprioception.

For those who may not be familiar, proprioception is the ability to sense the position, orientation, and movement of our bodies in space. It's what allows you to touch your toes without looking down or ride a bike without thinking about every pedal stroke. As we age, however, our proprioceptive abilities often decline, making us more prone to falls, injuries, and even cognitive decline.

But I've seen it time and again – people in their 70s and 80s transform in weeks when they focus on building their proprioception through playful movement and exercise. And it's not just about standing still; balance isn't about static poses or rigid stances. It's about moving with confidence, knowing your body is responding to every twist, turn, and stride.

As a former professor at the University of Central Florida and now a TEDx speaker, I've had the privilege of sharing my passion for playful movement with audiences worldwide. And as the founder of Never Leave The Playground, I've witnessed firsthand the impact that proprioceptive training can have on individuals of all ages – especially our elders.

The science is clear: studies have shown that appropriate proprioceptive training leads to better outcomes in postural stability and dynamic balance (1). In fact, a systematic review with meta-analysis found that sensorimotor and proprioceptive exercise programs improve cognitive perception and sensorimotor abilities in older adults (2).

But what does this mean for you? How can you harness the power of proprioception to regain your confidence and independence?

Proprioception on Unstable Ground: Why It Matters

Imagine walking on a leafy forest trail, feeling the gentle give of the earth beneath your feet. Or picture yourself standing on a balance board, your body responding to every subtle shift in weight. This is what it's like to engage your proprioceptors – those incredible sensors that help you navigate the world with ease.

Training on uneven surfaces, such as a balance board or a foam pad, can be particularly beneficial for older adults. It improves cognitive perception and sensorimotor abilities by forcing your body to adapt to new challenges (3). And it's not just about physical benefits; research has shown that proprioceptive exercise programs can also have a positive impact on mental health, reducing anxiety and depression in older adults (4).

Getting Started with Proprioception: Simple Exercises for Home or Playground

Now, I know what you're thinking: "Stephen, this all sounds wonderful, but how do I get started?" The good news is that you don't need any special equipment or training to begin building your proprioception. Here are a few simple exercises you can try today:

1. **Single-Leg Stance**: Stand on one leg, with the other foot lifted off the ground. Hold for 10-15 seconds and then switch legs. Try it on a balance board or even just on a foam pad.

2. **Walking on Unstable Ground**: Find a surface that challenges your balance – a balance board, a foam pad, or even just a thick mat. Walk along it, focusing on your body's response to every step.

3. **Sensory Integration Exercises**: Try standing with your feet shoulder-width apart and your eyes closed. Notice the sensation of your feet touching the ground, the breeze on your skin, and the sounds around you.

Remember, the key is to have fun while challenging yourself. If it's not enjoyable, you won't stick to it – and that's where the magic happens. As I always say, "If it's not fun, you won't do it. And if you don't do it, nothing changes."

Conclusion: Rediscover Your Balance, Regain Your Joy

Proprioception is a forgotten sense no more. By engaging your proprioceptors through playful movement and exercise, you can improve your balance, reduce your risk of falls, and even boost your mental health.

Don't wait – take the first step today. Try these exercises at home or on a playground near you. As you rediscover your balance and confidence, remember: "Balance isn't about standing still — it's about moving with confidence."

And when you're ready to take it to the next level, I invite you to join me in one of my video programs – where we'll explore even more playful movement exercises designed specifically for seniors. Together, let's celebrate the joy and freedom that comes with mastering our bodies – no matter what age.

The playground is indeed the best gym you'll ever find. Come and discover its wonders for yourself!

Photo by RDNE Stock project • Published May 15, 2026