As you become older, you are more likely to fall. Fall and fall-related injuries such as fractures can affect your ability to move. Balance exercises can help you control your movement and body’s position. Thus, they can help prevent falls.
5 simple exercises
Here are 5 simple exercises that can help you improve your balance. You may need to discuss with your doctor before you do to determine if you can do them or if they are suitable for your condition.
Stand on one foot
- Stand facing the wall or behind a chair;
- Stretch your arms and touch the wall or the chair;
- Lift one foot, bend your knee and keep the leg at your hips level;
- Hold this position for 10 seconds;
- Gently put the leg on the ground;
- Repeat the position 10 to 15 times;
- Then repeat with the other leg 10 to 15 times.
- Stand straight on the ground with your arms by your sides and your feet together;
- Move one foot to the side gently;
- Move the other foot to join the first foot;
- Repeat 10 times;
- Repeat with the opposite way.
- Stand straight on the floor;
- Place the heel of one foot in front of the toes of the other foot;
- Your heel should touch your toes;
- Take a step;
- Repeat 20 steps;
- Always keep your eyes looking forward. You can outstretch your arms to sides or put your hands against the wall to prevent fall.
- Stand straight;
- Step up with one leg;
- Lift the other leg to join the first leg;
- Step down with the first leg;
- Bring the other leg to the beginning position;
- Repeat 5 times with each leg;
- You can do this exercise near a wall.
Back leg raises
- Stand behind a chair, hold on the chair to keep your balance;
- Lift one leg backward, do not bend your knee;
- Lean forward to the chair;
- Hold this position for 1 second;
- Return to beginning position;
- Repeat 10 to 15 times with this leg;
- Repeat 10 to 15 times with the other leg.
How often you can do these exercises
You can do these exercises whenever you want. Remember to do them at least twice a week but not two days in a row. Balance exercises are simple and do not require much time. They should be praticed along with the strengthening exercises to improve your balance. Too much balance exercises do not harm your body.
Safety tips while doing exercises
When you do exercises, it is important to prevent injuries:
- You should do exercises near a wall or a chair in case you might fall. You may consider a person to hold you while exercising.
- Proper shoes, mat are useful.
- You should do exercises on flat ground.
Balance exercises are simple and effective to help you keep your balance. They are also easy to do so you can do these exercises as often as you want. Remember safety tips to prevent other unwanted injuries.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: March 15, 2017 | Last Modified: March 15, 2017
Balance Exercises. https://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/balanceexercises/01.html. Accessed January 26, 2017.
Sample Exercises – Balance. https://www.nia.nih.gov/health/publication/exercise-physical-activity/sample-exercises-balance. Accessed January 26, 2017.
Balance exercises. http://www.nhs.uk/Livewell/fitness/Pages/balance-exercises-for-older-people.aspx. Accessed January 26, 2017.