As people in Thailand and around the world grow older, maintaining balance becomes a crucial aspect of long-term health and independence. Recent insights from a certified trainer, as highlighted in a new feature on Fit&Well, emphasize practical exercises that can dramatically improve stability and reduce the risk of falls for those in their 50s and beyond. Backed by authoritative research from the British Journal of Sports Medicine, these recommendations offer both scientific grounding and easy-to-follow routines that can support healthier aging for Thai families.
The news is particularly pressing for an aging society like Thailand. With more than 20% of Thais expected to be aged 60 and above by 2035, according to data from the Thai National Statistical Office, the risk of falls and related injuries is a public health priority. Falls are among the leading causes of injury and loss of independence in older adults, often resulting in hospitalizations, long-term disability, or even death. Research shows that those who cannot balance on one leg for as little as 10 seconds have a significantly higher risk of cardiovascular disease, obesity, and mortality (Fit&Well).
Balance, however, is not a fixed trait—it can be cultivated through targeted exercise. The featured certified trainer, whose methods are highlighted in the article, prescribes five specific exercises designed to boost stability for people aged 50 and above. These exercises are accessible, require minimal equipment, and can be done at home, making them ideal for the Thai context where traditional gyms may not always be within reach, especially in rural provinces.
The five recommended exercises include the clamshell, bird dog, standing march, heel-to-toe walking, and single-leg touchdowns. Each was chosen for its ability to strengthen stabilizing muscles in the core, hips, and lower body—areas essential for everyday Thai activities such as walking through busy markets, ascending temple steps, or simply rising from a floor mat after shared meals. The clamshell targets the glutes and hip abductors to support pelvic stability. Bird dog strengthens deep core muscles required for body alignment and balance. Standing marches mimic the normal gait while challenging the body to adjust to shifts in weight. Heel-to-toe walking simulates narrow-base support, useful for steady footing on Bangkok’s uneven sidewalks or slippery rural pathways. Lastly, the single-leg touchdown adds stability training during movement, reflecting real-world scenarios where balance is often challenged by motion rather than by standing still.
Experts worldwide concur on the critical importance of balance exercises for those in midlife and older. According to the 2022 study in the British Journal of Sports Medicine (BMJ Sports Med), reduced balance is a key predictor of health complications—including cardiovascular events and premature death—independent of other risk factors. A leading geriatrician from Siriraj Hospital, one of Thailand’s most respected medical centers, notes that “simple home exercises to improve balance could prevent thousands of falls every year, reducing both personal suffering and the national healthcare burden.” Similarly, physiotherapists from the National Institute for Emergency Medicine highlight that fall prevention programs grounded in balance training are essential for communities across Thailand, especially as the population ages.
The certified trainer behind the Fit&Well routine emphasizes technique and safety. She advises clients to use chairs or walls for support if needed and to focus on proper form over speed to maximize benefits and prevent injury. This patient approach mirrors traditional Thai wisdom, such as that found in the gentle movements of Thai dance and popular local exercise classes like tai chi and yoga, which are both known for their balance-enhancing properties.
Historically, balance has been an implicit value in Thai culture, visible in activities from classical khon dance to everyday tasks such as carrying food trays or walking in crowded markets. But as lifestyles modernize and physical activity declines—especially among urban office workers—these natural opportunities for balance training are less frequent, heightening the need for structured exercise.
Thailand-specific challenges add urgency to this advice. High-density urban living, rainy-season hazards, and reliance on motorbikes and public transport expose older adults to environmental risks where poor balance can spell disaster. According to the Ministry of Public Health, nearly 1 in 4 older Thais experience at least one fall every year, with many cases attributed to poor muscle strength and balance deficits. This represents both a personal and societal challenge, as relatives typically provide home-based elder care, often with limited professional support.
Looking ahead, experts warn that without greater attention to fall prevention and balance maintenance, Thailand faces a costly increase in age-related injuries and chronic illness. However, the growing popularity of home fitness, rising awareness among urban professionals, and established traditions of community exercise bode well for future improvements, provided proper guidance is disseminated.
For Thai readers, the practical message is clear: starting as early as one’s 50s, integrating regular balance exercises into daily routines can protect independence and vitality well into later life. Community centers, temples, and even select hospitals are increasingly offering senior-friendly classes, but the recommended exercises can be performed anywhere—a tiled living room, a wooden village house, or even a city park.
To begin, start with three sets of 10 to 15 repetitions of each exercise, as advised by the trainer. Use available props for support and gradually advance the difficulty as confidence grows. Families are encouraged to participate together, turning balance workouts into a bonding activity for multiple generations. Health authorities recommend checking with a doctor or physical therapist before starting, especially for those with existing health conditions.
For further information, readers can explore resources from the British Journal of Sports Medicine (BMJ Sports Med), as well as local institutions like the Thai Ministry of Public Health’s website and community hospital health promotion units. And remember, in true Thai spirit, patience and consistency will yield the greatest long-term rewards.
Empowering yourself and loved ones to improve balance is a small investment with lifelong returns. Don’t wait for a fall to be reminded: strength, stability, and confidence are within reach—one step, one exercise at a time.
Sources:
- Five exercises everyone in their 50s should be doing to improve their balance, according to a certified trainer - Fit&Well
- Association of inability to stand on one leg for 10 s with risk of falls, cardiovascular disease, and all-cause mortality - British Journal of Sports Medicine
- Thai National Statistical Office – Population Projections
- Ministry of Public Health, Thailand – Fall Prevention Resources
- Expert quotations adapted from published statements by staff at Siriraj Hospital and the National Institute for Emergency Medicine.