- When it comes to balance, well, it's one of those things that if you don't use it, you lose it.

The goal of balance exercises is to improve stability and coordination throughout your body.

Dynamic balance is the ability to maintain a position while you're in motion and is particularly important as we age.

That's because changes in our muscle tone and basic limb strength, as we get older, can lead to falls and injuries.

That's why dynamic balance exercises are essential to any exercise routine for older adults.

Here are two easy moves that you can try.

The first move is a single leg deadlift and Judy is going to demonstrate.

There are three ways you can do this exercise.

You can use a chair and stand behind it for a lot of stability.

Stand next to the chair, lightly holding it.

Or you can try the exercise with no chair at all.

You'll want to hinge your body forward as your right leg goes back, hold for one to two seconds and then return to standing.

(upbeat music) Try to do 10 of these on each leg working your way up to three sets of 10.

The second move is a side leg lift.

And again, you have the option of using a chair for added stability.

Holding onto the chair, slowly lift your right leg directly to the right as far as you can without leaning to your left and then lower your leg back down.

This exercise not only helps improve your balance, but it works and strengthens the muscles of your abductors or your outer hip as well.

Do three sets of 10 on each side.

It's recommended that older adults at risk of falls do balance training three or more days a week.

Being mobile, strong and steady on your feet can help you stay independent, boost your confidence and wellbeing.

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