Balance Exercises
Many older Americans go to the emergency room because of fall-related injuries. A simple fall can cause a serious fracture to your arm, hand, ankle, or hip. Balance exercises can help you prevent falls and avoid the disability that may result from falling.
Be Safe
- You can do balance exercises to improve your balance almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby, such as a sturdy chair or a person nearby to hold on to if you feel unsteady.
- Talk with your first doctor if you are unsure about doing a particular exercise.
In the beginning, using a chair or the wall for support will help you work on your balance safely. You can improve your balance even more if you modify the exercises as you progress. After holding on to a sturdy chair or the wall for support, challenge yourself by trying to hold on to the chair or the wall with only one hand, then with time, you can try holding on to the chair or the wall with only one finger, then no hands. If you are really steady on your feet, try doing the exercise with your eyes closed.
Stand on One Foot
You can also do the “stand on one foot” exercise while waiting for the bus or standing in line at the grocery store. Make sure you have something sturdy nearby to hold on to if you become unsteady.
- Stand on one foot behind a sturdy chair, holding on for balance.
- Hold position for up to 10 seconds.
- Repeat 10 to 15 times.
- Repeat 10 to 15 times with your other leg.
- Repeat 10 to 15 more times with each leg.
Heel-to-Toe Walk
Having good balance is important for many everyday activities, such as going up and down the stairs. If you are unsteady on your feet, try doing this exercise holding on to someone or near a wall so you can steady yourself if you need to.
- Position the heel of one foot just in front of the toes of your other foot. Your heel and toes should touch or almost touch.
- Choose a spot ahead of you and focus on it to keep you steady as you walk.
- Take a step. Put your heel just in front of the toe of your other foot.
- Repeat for 20 steps.
Balance Walk
Good balance helps you walk safely and avoid tripping and falling over objects in your way. As you get better with the “balance walk” exercise, try looking from side to side as you walk, but don’t look from side to side if you have inner ear problems.
- Raise your arms to your sides, shoulder height.
- Choose a spot ahead of you and focus on it to keep you steady as you walk.
- Walk in a straight line with one foot in front of the other.
- As you walk, lift your back leg. Pause for 1 second before stepping forward.
- Repeat for 20 steps, alternating legs.