Croquet: Balance Training That Doesn't Feel Like Exercise

Last year, my GP mentioned the word "falls" and suggested I do something about my balance. She meant well. But the phrase "falls prevention class" made me want to lie down.

A friend suggested croquet instead. I went expecting lawn bowls with mallets. What I found was a game that quietly trains your balance while you're busy trying to get a ball through a hoop.

Three things work together every time you play.

The stance. To hit a croquet ball properly, you stand with feet shoulder-width apart, knees slightly bent, weight centred. This is exactly what physiotherapists prescribe for stability training. Every shot reinforces it.

The swing. A croquet stroke is a smooth pendulum from the shoulders. To do it without wobbling, your core has to engage. Not dramatically. Just enough. Over three hours of play, that's hundreds of small core activations your body barely notices but benefits from.

The walking. Here's the hidden part. Grass isn't flat. It's uneven, soft, unpredictable. Walking on it forces your ankles, legs, and brain to make constant tiny adjustments. This trains proprioception, your body's sense of where it is in space. It's the kind of real-world balance work that transfers to stepping off kerbs and navigating uneven footpaths.

One in three Australians over 65 falls each year. That rate climbs to 40 percent for people over 80.

But here's the useful part: group-based balance and coordination activities reduce fall risk by 40 to 64 percent. The research is clear that balance training has the strongest positive impact on fall risk of any exercise type. And centre-based group programs outperform exercises you do alone at home.

Croquet ticks every box. Balance challenge, coordination work, regular schedule, group setting.

The problem with most balance programs is that they feel like balance programs. You're in a room doing exercises because you're at risk. Nobody enjoys it. Most people quit after a few weeks.

Croquet is different. You're playing a game. You're thinking about angles and strategy, trying to outmanoeuvre your opponent. The balance training happens in the background. Your body learns without your mind dwelling on the reason.

And because it's social, because there are people to talk to and tea breaks and a reason to come back next week, you actually keep doing it. Consistency is what makes balance training work. A program you enjoy is a program you stick with.

Croquet is self-paced and low-impact. There's no sudden movement, no one rushing you, no risk of collision. Many players have balance concerns, that's partly why they're there. Talk to your doctor, but most find it's one of the safest activities they can do.

The research says yes. Regular group-based balance activities reduce fall risk significantly. More importantly, you'll notice the difference yourself. The slight wobble when you turn. The uncertainty stepping off a kerb. These improve with practice. Croquet gives you that practice without thinking about it.

Most clubs are full of people who started for exactly the same reason. Nobody's judging. If anything, there's relief in finding an activity that works.

If you want to stay steady on your feet but can't face another exercise class, croquet might be exactly what you're looking for.

It's balance training disguised as a game. And you might actually enjoy it.