How to get started with balance exercises
Balance exercises help people of all ages to maintain balance. Balance exercises can also help you feel more secure. Older people especially need balance exercises to prevent falls. The risk of falling increases after age 65. It is a good idea to incorporate balance training into your daily activities, combining physical activity with strength training.
Walking helps you maintain balance, and almost anything that gets you up and moving helps you maintain balance. But adding balance-improving exercises to your daily routine can make you more stable. Balance exercises can help you continue to move safely and maintain your independence.
For example, try balancing on one leg while standing for a while. You can do this anywhere at home. Try it while you're brushing your teeth. If necessary, use a stable object like a table or counter for support.
You can also try standing up from a seated position without using your hands, or walking a short distance in a line from heel to toe.
You may have serious balance issues or conditions that affect your bones, joints or muscles, so get clearance from a medical professional before undertaking any balance exercises.
Weight transfer
When you're ready to try balance exercises, start with weight transfer.
Stand with your feet hip-width apart. Balance your weight evenly on both feet (A). Shift your weight to your right side. Lift your left foot off the floor (B). Hold the position for up to 30 seconds, as long as you can maintain good form. Return to starting position and repeat on the other side. Increase the number of repetitions of the exercise as your balance improves.
One leg balance
Standing on one leg is also a common balance exercise.
Stand with your feet hip-width apart. Balance your weight evenly on both feet. Place your hands on your hips. Lift your left foot off the floor and bend it backwards at the knee (A). If this is too difficult at first, stand on one foot while holding on to something – it can be a heavy piece of furniture such as a table or desk. Hold the position for up to 30 seconds, as long as you can maintain good posture. Return to starting position and repeat on the other side. As your balance improves, increase the number of repetitions of the exercise. To vary the exercise, stretch your leg as far as you can without touching the floor (B). For an extra challenge, stand on an unstable surface, such as a pillow, and balance on one foot.
Biceps Curl for Balance
Weights can make balance difficult and help develop your core muscles. Try doing bicep curls with dumbbells.
Stand with your feet hip-width apart. Balance your weight evenly on both feet. Hold a dumbbell in your left hand, palm facing up (A). Lift your right foot off the floor and bend it back at the knee (B). Hold for up to 30 seconds for as long as you can maintain good form while doing a bicep curl. Return to starting position and repeat on the other side. As you improve your balance, increase the number of repetitions of the exercise or increase the weight you lift. For an extra challenge, balance on the other side with the weight on your foot (C) or balance standing on a stable surface such as an unsteady pillow (D).
Tai Chi for Balance
Another exercise that can help improve balance and reduce the risk of falls is a gentle movement training called tai chi. Tai chi may improve balance and stabilize the body, reducing the chance of a fall.
Find a group class at your local fitness or senior center, or rent or buy a video or book on tai chi, but remember that learning from a teacher who can give you feedback will help you know if you're doing the movements correctly.
20 August 2024 View References Four Types of Exercise Can Improve Your Health and Physical Performance. National Institute on Aging. https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical. Accessed 6 August 2024. Tai Chi: What You Need to Know. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/tai-chi-and-qi-gong-in-depth. Accessed 6 August 2024. Physical Activity Guidelines for Americans. Second Edition. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed 6 August 2024. International Physical Activity Recommendations for Older Adults (ICFSR): Expert Consensus Guidelines. Journal of Nutrition, Health, and Aging. 2021; doi:10.1007/s12603-021-1665-8. Morey MC. Physical Activity and Exercise in Older Adults. https://www.uptodate.com/contents/search. Accessed August 6, 2024. AskMayoExpert. Physical Activity (Adults). Mayo Clinic; 2024. View details
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