Balance Training: Stay Active with Osteoporosis

The Playground is Your Best Gym

The playground is the best gym you'll ever find, and I know this because it's where I've spent much of my life. For over 50 years, I’ve walked barefoot on balance boards, juggled while standing on one leg, and played games that challenge me every day. Today, at 85, I still move with the confidence and joy I felt as a child.

This post is for anyone who wants to stay active and independent—especially those of you facing challenges like osteoporosis. It's about finding balance exercises for seniors that are both safe and effective, because if it's not fun, you won't do it. And if you don’t do it, nothing changes.

My Personal Journey

When I was young, the playground wasn't just a place to run around; it was where I learned how to walk properly, balance on one leg, and catch that pesky Frisbee. As an adult, those skills have become invaluable. Over 50 years of daily playful movement has kept my body strong and my mind sharp.

Now, with osteoporosis in the picture, maintaining balance is more important than ever. My doctor recommended activities like weight-bearing exercises to keep my bones healthy, but I knew that wouldn't be enough. So I started combining these exercises with the joy of play—like juggling or dancing on a balance board—and saw incredible results.

The Science Behind It

The Mayo Clinic recommends weight-bearing aerobic activities for seniors dealing with osteoporosis. These are activities where your bones support your body's weight, such as walking or dancing. But there’s more to it than just that. Tai Chi, a gentle exercise practice involving shifting your weight on your feet, is also highly beneficial. It strengthens muscles and improves balance without the risk of falls.

Research shows that exercises like these not only boost bone density but also improve overall mobility. Four groups of muscle-strengthening exercises—hinge, push, pull, and squat—are particularly effective for bone strength. Each one helps in different ways: hinges focus on your lower back and hips; pushes strengthen your chest, shoulders, and triceps; pulls work your back and arms; and squats target your legs.

Practical Steps You Can Try Today

1. Walking with Purpose

Start simple by taking a walk around the neighborhood or park. As you walk, try to keep an even pace and pay attention to how you're placing your feet. Each step should be deliberate and controlled. This isn't just about getting exercise; it's about building confidence in your own ability.

2. Juggling for Balance

Juggling can seem like a silly game, but it’s actually an excellent way to improve hand-eye coordination and balance. Start with just two balls and gradually increase the number as you get more comfortable. Focus on keeping those balls moving smoothly between your hands.

3. Dancing on a Balance Board

Balance boards are great tools for improving your sense of stability. Place one foot on the board, then shift your weight back and forth to keep it balanced. As you gain confidence, try standing on both feet or even walking across the board.

4. Tai Chi Moves

Find a local class or follow online tutorials. Tai Chi involves slow, flowing movements that challenge your balance while strengthening your core and leg muscles. It’s meditative and incredibly rewarding.

Moving with Confidence

I've watched people in their 70s and 80s transform in weeks through these simple exercises. They’re not only improving their bone density but also regaining the confidence to live life to the fullest. Balance isn’t about standing still—it’s about moving with confidence, just like I’ve done for over five decades.

If you want to join me on this journey, consider my video programs where we break down these exercises step-by-step. Together, let's stay active and independent no matter our age or health challenges. The playground is always open, and the best way to use it is with joy and purpose.

So go out there today and start moving! Your body doesn't know the difference between exercise and play—but your brain does. Embrace the challenge, have fun, and watch yourself grow stronger every day.

Photo by Yan Krukau • Published June 20, 2026