You, too, need to do exercises that have a direct impact on your running performance. Make sure you're performing the exercises in a way that is consistent with the way your muscles work while you are running; in order to do this effectively, you need to know a bit about how your muscles fire while running. When your body braces for impact, it should automatically engage the transverse abdominus. An easy test to finding this muscle and activating it: Find the front side of your iliac crest, the most prominent bone in the pelvis. Place your hands on your hips, feeling for the bone and following it down and to the front. Place your fingertips on your abdominals about one inch in toward your belly button on each side. Cough. When you cough, you will feel the transverse abdominus flex. Notice your belly button sink in towards your spine.

Poor balance, a persistent problem for millions of Americans, triggers many falls. In young, healthy adults, balance is largely an automatic reflex. However, gradual changes linked to growing older—such as weak or inflexible muscles, slower reflexes, and worsening eyesight—affect the sense of balance. Certain health problems—such as inner ear disorders, neuropathy, and heart rhythm disturbances—may upset balance, too. So can alcohol and many medications. Perhaps it’s not surprising that every year, at least one out of three people over age 65 falls.

Shaky balance can spur a downward spiral. Often, people begin moving around less during the day, voluntarily cutting back activities. Confidence dips, muscles essential to balance grow weaker still, and unsteadiness rises in response. So does fear of falling—and falls.

or this report, two physicians with expertise in balance and aging team join forces with two master trainers to develop safe, effective balance exercises that can help stop this cycle. With practice, almost anyone can achieve better balance. Strong legs and flexible ankles help prevent falls and allow you to catch yourself if you do trip. What’s more, the full blend of recommended activities can help you build better awareness of your body and surroundings, boost your confidence, and tune up your heart and lungs to keep you healthy and independent.

This Special Health Report was prepared by the editors of Harvard Health Publications in consultation with Faculty Editor Suzanne Salamon M.D., Associate Chief for Clinical Programs.

Poor balance, a persistent problem for millions of Americans, triggers many falls. In young, healthy adults, balance is largely an automatic reflex. However, gradual changes linked to growing older—such as weak or inflexible muscles, slower reflexes, and worsening eyesight—affect the sense of balance. Certain health problems—such as inner ear disorders, neuropathy, and heart rhythm disturbances—may upset balance, too. So can alcohol and many medications. Perhaps it’s not surprising that every year, at least one out of three people over age 65 falls.

Shaky balance can spur a downward spiral. Often, people begin moving around less during the day, voluntarily cutting back activities. Confidence dips, muscles essential to balance grow weaker still, and unsteadiness rises in response. So does fear of falling—and falls.

Improving your balance promotes increased stability, reduces your risk of falls and helps you become more coordinated, regardless of your age. According to the Mayo Clinic, balance exercises can also promote feelings of independence in the elderly. Stability and balance exercises should be practiced regularly to achieve the maximum benefit. 1. Balance Ball Exercises 2. Sit-to-Stand Exercise 3. Core Exercises

You, too, need to do exercises that have a direct impact on your running performance. Make sure you're performing the exercises in a way that is consistent with the way your muscles work while you are running; in order to do this effectively, you need to know a bit about how your muscles fire while running. When your body braces for impact, it should automatically engage the transverse abdominus. An easy test to finding this muscle and activating it: Find the front side of your iliac crest, the most prominent bone in the pelvis. Place your hands on your hips, feeling for the bone and following it down and to the front. Place your fingertips on your abdominals about one inch in toward your belly button on each side. Cough. When you cough, you will feel the transverse abdominus flex. Notice your belly button sink in towards your spine.