Growing older does not always mean losing independence, but staying active often depends on one important skill that many people take for granted: balance.
Being able to stand, turn, reach, and walk safely allows older adults to continue living independently and lowers the risk of serious falls.
Researchers from Miguel Hernández University of Elche and ISABIAL wanted to learn which physical abilities matter most for keeping good balance.
Many exercise programs focus on making the legs stronger, but the new research suggests that control of the body’s centre may deserve much more attention.
The centre of the body, often called the trunk or core, includes muscles around the stomach, back, and pelvis. These muscles help keep the body stable whenever a person changes direction, bends over, or walks on uneven ground.
The research included 127 healthy adults aged between 30 and 80 years who were already physically active. By studying people across a wide age range, the scientists were able to see how different physical abilities changed over time.
Participants completed several carefully designed movement tests. These measured how well they controlled their body while sitting on an unstable surface, how well they balanced while standing, how strong their hips were, and how easily they could complete everyday movements.
Every measure became worse with age, but trunk stability showed the largest decline. This finding surprised the researchers because many people assume that weaker legs are the main reason balance becomes poorer as we age.
The study also found that people with better trunk stability usually had better overall balance. Hip strength was linked more closely with mobility, showing that different parts of the body make different contributions to healthy movement.
These results may help health professionals design more effective exercise plans. General physical activity is still very important, but it may not be enough on its own. Specific exercises that improve body control, coordination, and trunk stability could provide extra protection against falls.
The researchers recommend that challenging balance exercises should always be supervised by qualified professionals. Exercises need to match a person’s fitness level so they improve ability without increasing the risk of injury.
Falls are one of the leading causes of disability in older adults. They can result in broken bones, loss of confidence, and reduced independence. Anything that helps people stay steady on their feet could have major health benefits as populations continue to age.
This research offers a fresh way of thinking about healthy ageing. Instead of focusing only on stronger leg muscles, future exercise programs may also need to strengthen the body’s central control system.
Because this was an observational study, more research is needed to show whether targeted trunk training directly prevents falls.
Even so, the findings provide valuable guidance for future rehabilitation and exercise programs aimed at helping older adults remain active and independent for as long as possible.
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