Intro to Balance Training: Why It Matters More Than You Think

Most people don’t realize that balance begins to decline after age 40.

It’s not just about standing on one leg. Balance is influenced by strength, coordination, and reaction time—all of which naturally change as we age.

But here’s the good news:

Balance is a skill. And like any skill, it can be practiced and improved.

Why Balance Training Matters

When your balance improves, everything feels easier and more confident—walking, navigating stairs, getting up from the floor, or simply moving through your day.

Improving your balance can help you:

  • Move with more confidence
  • Reduce your risk of falls
  • Stay active and independent longer
  • Keep doing the things you love

What Makes This Different

What Makes This Different

There are plenty of places you can go to “work on balance.”

What makes this experience different is who is guiding you.

Our Intro to Balance Training is led by Mary, a licensed Physical Therapist—so you can feel confident that what you’re doing is both safe and effective from the very beginning.

What Balance Training Actually Looks Like

If you’ve never done balance training before, you might be wondering what it even involves.

At Rivercity Pilates, balance training isn’t about pushing you into something that feels unsafe or overwhelming. It’s about meeting you where you are and helping you build skills step by step.

We focus on:

  • Strengthening the muscles that support stability
  • Improving coordination and body awareness
  • Training reaction time and control
  • Practicing real-life movement patterns in a safe environment

And because this session is guided by a Physical Therapist, you’ll also learn:

  • Why certain exercises matter
  • How to adjust them for your body
  • What to pay attention to so you feel more steady in everyday life

Introducing: Intro to Balance Training

If you’ve been curious about improving your balance but aren’t sure where to start, this session is for you.

Our Intro to Balance Training is a small group session designed to give you a clear, supportive introduction to how we train balance at Rivercity Pilates.

In this session, you’ll:
✔ Learn how balance changes as we age
✔ Understand what actually improves balance (and what doesn’t)
✔ Try exercises that build stability and coordination
✔ Experience our supportive small group environment
✔ Get expert guidance every step of the way

This is not a high-pressure environment. It’s a place to learn, explore, and see what feels right in your body.

Why Small Groups Make a Difference

We keep these sessions small (no more than 5 people) so you get:

  • Individual attention
  • Personalized guidance and modifications
  • Space to ask questions
  • A comfortable, encouraging environment

This isn’t a big class where you get lost.
It’s a place where you’re seen, supported, and guided.

Join Us

Intro to Balance Training
📅 First Tuesday of every month
🕙 10:00–11:00 AM
💲 $25

👉 Reserve your spot: RivercityPilates.com
📞 Or call: 319-665-2499
📧 Or email:   Carey@rivercitypilates.com

43 Days to Spring… and a Great Time to Begin

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Someone texted me recently with a simple note:   “43 days until spring.”    It made me smile.  Not because I’m rushing winter away — but because it reminded me how powerful it is to have something positive ahead to look toward. A small moment of hope. A shift in mindset.  And honestly… that’s exactly what I see happen inside the studio every day.

I get to watch our staff connect with clients in quiet, meaningful ways — guiding, encouraging, adjusting, and supporting. I see people arrive stiff, unsure, or tired… and leave standing taller, moving easier, breathing deeper.

Many of them tell us so as they walk out the door.  Those moments remind me why Rivercity Pilates exists.

Movement doesn’t have to be extreme to change your life.
When it’s thoughtful, supportive, and consistent, it changes how your body feels — and often how your whole day goes.

If you’ve been waiting for a sign to start something… this might be it.

Introducing: Yoga for Balance & Strength

Fridays at 8:30 AM

This is not a typical yoga class.

Yoga for Balance & Strength is a gentle, supportive small-group session designed especially for women 50+ who want to feel steady, capable, and confident in their bodies again.

We focus on the movements real life actually asks of you:

  • Getting up from a chair
  • Turning without feeling unsteady
  • Carrying things without strain
  • Walking with confidence
  • Preventing falls before they happen

No rushing.
No forcing.
No “keeping up.”

You Don’t Have to Get on the Floor

This class is primarily chair-based and uses props, light resistance, and guided movement.

That means:

  • No pretzel poses
  • No pressure to be flexible
  • No worrying about getting up and down

Just practical strength and balance your body can truly use.

It’s especially helpful if you:

  • Have back or knee discomfort
  • Are returning after injury or surgery (with clearance)
  • Feel intimidated by traditional yoga classes
  • Want to stay strong as you age
  • Simply want movement that feels safe and doable

Why Small Groups Matter

We limit this session to just 5 participants.

That allows us to:

  • Adjust movements to your body
  • Offer options every step of the way
  • Keep you safe
  • Help you progress gradually
  • Create a calm, welcoming environment
  • You won’t disappear into the back of a class here — you’ll be guided.

A Different Kind of Progress

Balance improves with practice.
Strength improves with consistency.
Confidence improves with support.

You don’t need intensity.
You need the right environment and the right movements.

And over time, those small weekly changes become noticeable in everyday life.

Ready to Feel Steadier This Spring?

Spring always motivates us to do more — walk outside, travel, garden, play with grandkids, live fully.  Starting now gives your body time to prepare for it.    If you’re looking for a place to move safely, be encouraged, and feel better each week… I would truly love to help you find a good fit.

Join us for Yoga for Balance & Strength — Fridays at 8:30 AM.

Your future self will be glad you started before the season changed.

Age Strong by Improving Strength & Balance!

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Looking for some accountability and coaching so you can stay consistent and improve your balance and strength? 

Here’s are our recommendations:

Strength Training Small Group Sessions

If you know you need to add strengthening into your exercise routine but are not quite sure what to do, how to do it or maybe you are just not motivated to do it on your own…our small group strength training sessions are for you!

Each session will use weights, resistance bands and body weight exercises to improve your strength and even help you increase bone density.  You’ll be able to start at your level and progress as you get stronger. No experience is needed.

Balance Small Group Sessions

Clients who attend this weekly session tell us they feel stronger and more confident in their ability to balance when life gives them a balance challenge! If you are finding your ability to maintain your balance is declining as you age…this weekly session is for you!

The entire session is done either seated in a chair or standing. Each session will include exercises to improve your overall strength, improve your flexibility and mobility, increase your core strength, increase strength and mobility in your feet and ankles and exercises that give you chance to safely practice your balance so you can improve it!

You’ll use weights and bands for strengthening exercises.    This session is safe and recommended for those with osteopenia and osteoporosis.

This weekly session is Thursday at 10 am.

On Demand Balance Classes 

(Same Great Instructor/Training – but you can take at home)

If you’re so busy you have trouble getting to the studio consistently – our on demand subscription for Balance & Mobility is just what you need! Get a variety of on demand videos focused on improving balance that you can exercise with as your schedule allows!   Only $19.99 per month!

Are your bones strong?

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Do you or someone you know have an osteoporosis or osteopenia diagnosis?  I often get asked about recommendations for those who have been diagnosed and I like to keep it simple and recommend these 3 things when it comes to your movement and training time:

1. Walk as much as you can. Walking is something that helps you build bone strength and muscle and is an easy thing you can add into your life just about anywhere!  Challenge yourself to increase your daily steps!

2. Add some sort of strength training into your life. There are lots of ways to add strength training into your life…lifting weights, body weight exercises, Pilates, and Yoga can all be great!    Find something you enjoy and add it in consistently.

3. Add some focused balance training into your life. Besides strengthening your muscles and improving your mobility, balance training specifically trains your body to improve your balance.  When your bones are not as strong as they could be, a fall can result in an injury like a broken bone that greatly diminishes your ability to navigate life. (i.e., It will sideline you for awhile,) By being proactive about your balance skills you can prevent falls and keep active, strong, independent and feeling great in your body!

Even if you don’t have an Osteoporosis or Osteopenia diagnosis….these 3 things are what I would recommend to EVERYONE as you age to keep your bones healthy and strong and to keep you active and moving well!

New Better Balance Small Group Session

If you are 50 or older I’m guesing you’ve found yourself thinking…oh, I should really work on my balance.  As we get older our balance can decline especially if we are not actively working on it.  Being able to balance is key to just navigating life and avoiding falls that could lead to injury.

We are sooo excited to welcome retired Physical therapist and Pilates instructor Mary Smith to our staff.  Mary is beyond excited to share her movement expertise with Rivercity Pilates as she starts teaching a Better Balance Small group session weekly.  Mary tells us that balance is something that she works on in her own body and she’s excited to help others create some consistent practice time in their lives because she knows how important it is!

Mary Smith, Instructor at Rivercity Pilates.

The Better Balance small group session will be held in our Inspire studio room and will be limited to 5 participants.  The entire session will be done either sitting in a chair or standing.

The class will focus on all the things that helps us improve balance.  Specifically you’ll work on building overall strength using hand weights and resistance bands, you’ll practice movements designed to improve mobility and flexibility, you’ll work on building core strength, you’ll work on strengthening your feet and ankles, and of course you’ll practice movements that specifically work on balance.  

Pricing for the Better Balance Small Group Sessions will be the same as our small group Pilates Mat sessions, Strength sessions and Yoga sessions.  This means if you have a Pilates Mat, Yoga or Strength package you can use those sessions for Better Balance Small group sessions.  

Pre Purchase a 5 package of Better Balance Small Group Session before May 1 and we’ll throw a sixth session in for free!  Click here to purchase!