How to get started with balance exercises

Balance exercises can help you keep your balance at any age. They can make you feel more secure. Older adults especially need balance exercises to help prevent falls. The risk of falling goes up after age 65. It’s good to include balance training with physical activity and strength training in your daily activity.

Walking can help with balance. Almost anything you do that keeps you on your feet and moving can help with balance somewhat. But adding exercises to your daily routine to improve your balance can help make you more stable. Balance exercises can help keep you moving safely and help you stay independent.

For instance, balance on one foot while you’re standing for a time. You can do this at home or anywhere. Try it when brushing your teeth. Use a stable object like a table or a counter for support if you need it.

You also can try to stand up from a seated position without using your hands. Or walk in a line, heel to toe, for a short distance.

Maybe you have serious balance problems or a condition that affects your bones, joints or muscles. If so, get your healthcare professional’s OK before doing balance exercises.

Weight shifts

When you’re ready to try balance exercises, start with weight shifts:

• Stand with your feet hip-width apart. Spread your weight equally over both legs (A).
• Shift your weight to your right side. Lift your left foot off the floor (B).
• Hold the position as long as you can keep good form, up to 30 seconds.
• Return to the starting position and repeat on the other side. As your balance improves, increase the number of times you do the exercise.

Single-leg balance

Standing on one leg is another common balance exercise:

• Stand with your feet hip-width apart. Spread your weight equally over both legs. Put your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A). If this is too hard at first, stand on one leg while you hold onto something for support. This can be a piece of heavy furniture such as a table or desk.
• Hold the position as long as you can keep good form, up to 30 seconds.
• Return to the starting position and repeat on the other side. As your balance improves, increase the number of times you do the exercise.
• To vary the exercise, reach out with your foot as far as you can without touching the floor (B).
• For added challenge, balance on one leg while standing on a pillow or other surface that isn’t stable.

Bicep curls for balance

Weights can make balance exercises more challenging and work the core muscles. Try biceps curls with a dumbbell:

• Stand with your feet hip-width apart. Spread your weight equally over both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B).
• Hold the position as long as you can keep good form while doing biceps curls, up to 30 seconds.
• Return to the starting position and repeat on the other side. As your balance improves, increase the number of times you do the exercise or the weight you lift.
• For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other stable surface that isn’t stable. (D).

Tai chi for balance

Another exercise that can help improve balance and lower the risk of falls is a form of gentle movement training called tai chi. Tai chi may improve balance and make you more stable and less likely to fall.

Look for group classes at local fitness centers or senior centers. Or rent or buy videos or books about tai chi. But keep in mind that it’s easier to make sure you’re doing the movements right when you learn from a teacher who gives you feedback.

Aug. 20, 2024

See more In-depth