Michael Jordan has it. Scott Hamilton has it. Shannon Miller has it. What is it? It is balance. Experts tell us that it is the single most important component of athletic ability because it underlies all movement.

It is also critical for older adults, who are hospitalized for fall related injuries five times more than any other injuries, according to the Center For Disease Control. Falling is the main cause of accidental death in the elderly and the majority of these falls are due to poor balance and muscle strength.

Older adults who exercise regularly have better balance and are much less likely to fall than those who do not exercise, according to a study published in the British Journal of Sports Medicine.

People who exercise or who are involved in sports activities have better balance as they age, but for those who haven't been exercising, does starting late in life do any good? Yes, conclude Perrin and colleagues, who put 65 men and women over the age of 60 to the test.

Balance tests were conducted in four study groups: those who had exercised all their lives and continued to do so; those who only became physically active after retirement; those who had been physically active during their youth but had stopped at least 30 years before; and couch potatoes who had been inactive all their lives.

Not surprisingly, balance was much better in those who were exercising regularly. But there was little difference between those adults who had begun exercising after retirement and those who had never stopped. In other words balance can be improved no matter what your age, but you have to work at it. Sitting in a chair watching television does not promote good balance.

Essentially, balance is the body losing and regaining control of its center of gravity and maintaining this state of dynamic equilibrium requires feedback from our body's sensory systems. The training goal is to increase instability in a safe manner to further increase stability.

Balancing on one leg in various positions, balance ball exercises that strengthen core muscle groups, Tai Chi movements and agility ladder drills are excellent for improving balance and reaction time. Increasing strength in quadriceps, gluteals and hip muscles are key in providing stability.