Balance is a fundamental component of daily life, allowing us to move safely and confidently through our environments. To truly understand how to improve balance and prevent falls, it's essential to grasp two key concepts: center of gravity (CoG) and base of support (BoS).
What Is the Center of Gravity?
The center of gravity is the point in your body where your weight is evenly distributed in all directions. For most people, this point is located around the belly button area. Maintaining balance requires keeping your center of gravity within your base of support. If your center of gravity moves outside this base, your body must react to avoid a fall.
What Is the Base of Support?
The base of support refers to the area beneath you that supports your body weight. When you stand with your feet shoulder-width apart, your base of support is the space between and around your feet. A wider base of support provides greater stability, while a narrower one can make balance more challenging. Adding points of contact, such as a cane or walker, can further expand your base of support, enhancing stability.
How Center of Gravity and Base of Support Work Together
Think of balance as a dance between your center of gravity and your base of support. Imagine swaying gently forward and backward—your center of gravity shifts, but as long as it remains over your base of support, you stay upright. When the center of gravity moves too far beyond the base, your body employs strategies to recover, which we’ll explore below.
Listen to Dr. Dawn Thomas, PT, explain these strategies in a recent Better Balance Better Life Community class (link to class below):
Balance Strategies: How Your Body Reacts
Your body uses three primary strategies to maintain balance when your center of gravity moves outside your base of support:
Ankle Strategy
This is the first line of defense against small balance disruptions. When you sway slightly, your ankles activate to stabilize you. For example, imagine standing on a bus that suddenly stops. Your ankles make quick adjustments to keep you upright.
Hip Strategy
If the ankle strategy isn’t enough, the hips step in. By moving your hips forward or backward, your body adjusts to keep your center of gravity within your base of support. Think of a tightrope walker shifting their hips to regain balance.
Stepping Strategy
When the center of gravity moves too far, a step is necessary to prevent a fall. This strategy is your body’s way of creating a new base of support. Imagine tripping over a curb; your instinctive step forward helps you recover.
Why These Strategies Matter
With age, reaction times can slow, and strength or mobility in the ankles and hips may decrease, making it harder to execute these strategies effectively. Research emphasizes the importance of maintaining joint mobility and strength to support these balance mechanisms (Horak et al., 2009).
Exercises to Improve Balance
Being evaluated by a physical therapist who can assess balance with measurements like the Functional Reach Test, and test tightness, vestibular dysfunction, sensory changes and other balance factors is key in tailoring a specific program for you! Some exercises could include:
Swaying Awareness Exercise
Backward and Forward Hip Strategy Practice
4-Way Ankle Strengthening
Hip and ankle stretching
Cardiovascular exercise like walking and biking



Want to practice these exercises with Dawn? Check out her Better Balance Better Life community exercise class:
Research shows that training can significantly reduce falls
Research underscores the importance of balance training for fall prevention. A study by Sherrington et al. (2019) found that balance and strength exercises can reduce fall risk by 23% in older adults. Regular practice of targeted exercises not only enhances physical stability but also boosts confidence in daily movements.
Understanding your center of gravity and base of support is the foundation for improving balance and preventing falls. By incorporating balance exercises and strategies into your routine, you can move through life with greater confidence and security. Stay proactive, and keep practicing—your future self will thank you!
Whether you're looking to build strength, improve coordination, or reduce your fall risk, our
program offers personalized exercises that can make a big difference. Fill out this short form to take the first step in your wellness journey and sign up for the Better Balance Better Life class.
References
Horak, F. B., Shupert, C. L., & Mirka, A. (2009). Neurophysiological basis of postural control. Neuroscience & Biobehavioral Reviews, 33(3), 409–419. https://doi.org/10.1016/j.neubiorev.2009.01.002
Sherrington, C., Fairhall, N. J., Wallbank, G. K., Tiedemann, A., Michaleff, Z. A., Howard, K., & Clemson, L. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 1, CD012424. https://doi.org/10.1002/14651858.CD012424.pub2
About the Authors

Dr. Dawn Thomas is a lover of all things movement and a doctor of physical therapy with over 30 years of experience, creates innovative programs for all walks of life, ranging from personalized care to group sessions and online education. Passionate about helping people stay active and independent, she specializes in fall prevention and balance training. Outside of work, you can find her hiking, swimming, adventure traveling, and inspiring her community to move at every age.

Dr. Melissa Tye is a board-certified neurologic doctor of physical therapy passionate about restoring movement and helping clients achieve their wellness goals through the power of exercise and old fashioned determination. In addition to her work in physical therapy, Mel also works in healthcare marketing research, speaking directly with consumers to better understand them. Outside of work, Melissa stays busy with her 3 kids and husband, enjoying sports, trying new restaurants, and hiking local nature trails to model a healthy lifestyle.
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