Better Balance = Stronger You!

Have you started to feel a bit unsteady on your feet? Have you noticed a friend or a family member start to reach for objects to steady themselves as they walk across a room? It is estimated that 1 in 3 adults will endure a fall each year. These falls can be not only painful, but they can be dangerous, resulting in hospitalization, loss of independence, and expensive medical bills.  The good news is that you can do something about it! Here are 6 balance exercises you can do right in your own home to improve your balance, no matter what level you may be starting from.

Before starting the exercises listed below, find a sturdy place to hang on to such as a kitchen counter or a sturdy railing. Use the following progression for each exercise. Do not progress to the next if you are experiencing any difficulty. 

1.     Use both hands for support.

2.     Use one hand for support.

3.     Try without either hand, but stay close to your sturdy object.

4.     Still need a challenge? Turn your head slowly from side to side while you do the exercise.

5.     Try closing your eyes. Remember to stay close to your sturdy object!

Balance Exercises:

1.    Single Leg Stance: Pick up one foot and stand on the other. Hold for 30-60 seconds. Switch. Perform 3 times on each side.

2.    Tandem Stance:  Place one foot directly in front of the other, heel-to-toe, creating a straight line. Hold for 30-60 seconds. Switch. Perform 3 times each way.

3.    Weights Shifts: Place feet shoulder-width apart. Transfer weight from one foot to the other without picking up your feet. Think of swaying side to side. Perform for 60 seconds.

4.    Weights Shifts: Maintain your shoulder-width stance. Now transfer weight from heels to toes. Perform for 60 seconds.

5.    Standing Marches: Alternate lifting your knees just like in a marching band. As you improve, lift your knees higher and go more slowly. Perform for 30-60 seconds.

6.    Diagonal Weight Shifts: Place feet shoulder-width apart. Step forward with one foot so your feet are slightly staggered, front to back. Now shift your weight diagonally back and forth between your feet for 30 seconds. Switch feet. Perform each way 3 times.

You can incorporate balance training into any fitness program that you may currently be participating in. If you are not engaging in regular exercise, this is a great place to start! The implications of regular balance training can be extremely beneficial. Gain the confidence to get out there and continue to live an active lifestyle!