What it is: Flexibility challenges the ability of your body’s joints to move freely through a full range of motion. Balance maintains stability, whether you’re stationary or moving around.

Good flexibility exercises include:

• Stationary stretches and stretches that involve movement.
• Yoga.
• Pilates.

If you’re already active, chances are you currently engage in exercises that improve balance, such as walking, hiking, cycling, golf, tennis, or strength training (especially core-strength training). However, balance typically worsens as we age, so if you’re an older adult looking to specifically improve your balance, you can do so by trying:

• Yoga, Pilates, or tai chi.
• Exercises such as standing on one leg, walking backwards, or using a wobble board.
• Strength training the muscles of your back, abdomen, and legs.

Why it’s good for you: Flexibility helps your body stay limber and increases your range of movement for sports as well as daily physical activities such as reaching, looking behind while driving, and bending to tie your shoes. Flexibility exercises that lengthen and stretch muscles also help to:

• Keep your muscles and joints supple and less prone to injury.
• Prevent back pain.
• Improve your athletic performance.
• Prevent balance problems.
• Increase circulation.
• Relieve tension and stress; promote relaxation.

Balance exercises can help to improve your posture and reduce your risk of falling as you get older.

Only stretch warm muscles

Fitness experts advise against stretching before you exercise when your muscles are cold. Rather, stretch only once your muscles are warmed up or after your workout, as part of your cool-down routine.

Improving flexibility and balance with yoga, Pilates, and tai chi

As well as the meditative and relaxation benefits, low-impact practices such as yoga, Pilates, and tai chi are great for improving flexibility and balance. While there are differences between the forms, each offer plenty of options for the beginner and seasoned practitioner alike.

Yoga. An ancient exercise practice that involves performing different postures and poses on an exercise mat, there are many different types of yoga that can help with flexibility and balance as well as strength and stamina. In addition to the popular types, there are yoga classes modified for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga modified for disabilities. Most yoga sessions begin with a series of poses to warm up the body, and most sessions end with some type of relaxation exercise.

Pilates. Like yoga, Pilates can be performed on a mat as a series of low-impact movement patterns, although it most commonly involves the use of resistance machines. A typical Pilates routine includes exercises that promote posture, balance, flexibility, and core strength. Most routines can be tailored according to your strength and fitness levels.

Tai chi. Focusing on a series of slow, precise body movements that flow from one pose to the next, tai chi is a very effective exercise for balance, especially in older adults looking for a safe and gentle exercise. By moving weight from one leg to another, and alternately raising the arms, legs and hands, tai chi varies the weight on different joints, increasing flexibility and range of motion and improving balance and coordination. And by focusing your mind on your movements and breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Learning yoga, Pilates, or tai chi. While you can learn these exercises online, from an instructional book, video, or app, the best and safest way is to learn from a competent instructor.

• Look for classes at local gyms, YMCAs, and specialized yoga or Pilates studios, which often offer the first class free so you can give it a try. Community centers and senior centers may also offer classes at discounted prices.
• Talk to the instructor. Many will be able to provide modified poses or programs for beginners or those with special health concerns.
• Look for a low-pressure environment where you can learn at your own pace. Don’t extend yourself beyond what feels comfortable, and always back off of a pose or exercise at the first sign of pain. A good teacher can show you alternatives for poses that are too challenging for your health or fitness level.