A Pilates instructor says you should try this simple challenge to maintain your balance as you get older

Balance might not be something you've thought about much, but as you get older, changes in muscle strength and coordination can affect stability.

The good news is that a simple daily balance exercise—one you can do while the kettle boils—can help you stay steady on your feet.

"Balance is a big predictor of good health and longevity," says Abby McLachlan, Pilates instructor and founder of wellness studio East of Eden. "There's lots of opportunities to include balance challenges within your Pilates practice, whether you're on a reformer or at home on a mat."

MacLachlan suggests doing this quick Pilates-inspired exercise at home—it only takes two minutes and doesn't require any equipment.

How to do the two-minute balance challenge

You won’t need any equipment for this exercise. However, it’s a good idea to stand near a stable surface—like a wall or table—just in case you need support.

The balance challenge is basically a squat variation. Here's how to do it.

• Start with your feet slightly wider than hip-width apart, toes turned out.
• Lower into a squat, keeping your weight in your heels, getting your hips as low as possible.
• As you push back up, rise up onto the toes of your right foot. Hold for a second then lower back down into the squat.
• Repeat on your left toes, then return to the squat.
• Finally, rise up onto both tiptoes before lowering back down into the squat.
• Repeat for one or two minutes.

The benefits of Pilates for balance

This sequence might look simple, but it’s a powerful way to improve balance, stability and core engagement.

McLachlan explains that switching on the core is key for good balance in Pilates. "You need to engage your core to move with control and precision," she says.

Her advice? "Imagine you've got a corset around your ribs, and as you exhale, the corset tightens [bringing the ribs together]. Do that before you move into the squat, exhale on the downward move, then inhale to come up and perform the balance challenge."

Pilates is all about moving slowly with control. Not only does this increase muscle engagement but it trains your body to balance more effectively.

Give this challenge a go and try adding it to your daily routine to see how your stability improves.