“Ways to Improve Your Balance”

TAI CHI: Studies show tai chi, a gentle exercise often called “meditation in motion,” can help you cut down on falls if you’re older and having balance issues. A skilled teacher can show you the slow, precise movements that help you not only find more stability, but boost your overall health and mood, too.

ONE-LEGGED STAND: Start by holding yourself steady on the back of a chair or another sturdy handhold. Lift one foot to about calf level and hold for 10 seconds. Repeat 10-15 times and then switch to the other leg. Over time, as your balance gets better, you may be able to hold this position with your hands free.

WEIGHT SHIFTS: Standing with your feet hip-width apart, lean slowly toward one leg until it’s bearing all your weight while lifting your other leg off the ground. Hold for up to 30 seconds, then move to the other side.

YOGA AND PILATES: To keep your balance, you need muscles that can hold you steady as you stand, walk, or make other movements. You might know these as your “core muscles.” Yoga and Pilates include moves that help you stretch and strengthen them. Check with your doctor before you start. To learn the moves properly, it’s a good idea to join a nearby class taught by a certified instructor.

HEEL-TO-TOE: Walk slowly in a straight line, touching your heel to the opposite foot’s toe as you go. Go about 20 paces, using a wall for support if you feel unsteady.

BACK-LEG RAISES: To build up your lower back and buttocks, try lifting your back leg while standing straight. Hold a chair and raise one leg backward without bending your knee or pointing your toe. Keep your anchor leg slightly bent. Hold your position for 1 second. Do this 10-15 times with the first leg before moving on to the other one.

KNEE CURL: Once again holding the back of a chair with a slightly bent anchor leg, lift the other leg straight back, then raise your heel toward your buttocks. Keep your hips still. Hold for 1 second before slowly lowering your foot to the floor. Repeat 10-15 times and then switch to your other leg.

TOE STAND: Also called calf raises or heel raises, this exercise can help make your calf and ankle muscles stronger for a balance boost. Hold a chair or wall to keep you from falling, and stand with your feet shoulder width apart. Raise up to your tiptoes and hold for 1 second before lowering. Repeat 10-15 times. Rest, then do another set.

SQUATS: To make your leg and pelvis muscles stronger, practice squats. Stand with your feet slightly wider than your hips with your toes pointed forward. Bend your knees and send your bottom backwards, as if you’re sitting down. Keep your weight in your heels and your arms either out in front of you or on your thighs. Raise back up and repeat 10 times. If that proves too hard, you can try to slowly sit in a chair from a standing position without using your hands.

SIDE STEPS: Slide sideways using small steps that move your legs apart and then together. Go across a room and back to target both sides of your body. This movement builds up your hip and thigh muscles.

BACK EXTENSION: Lie on your stomach with your forehead facing the floor and your arms at your sides, palms up. Continue to look down (looking up will strain your neck) as you slowly lift your head and arms 1-2 inches off the floor. Hold for several seconds and then lower down gently. Do sets of 10 to strengthen your back and spine.

CHECK YOUR BALANCE: To get a better idea about how strong your standing balance is, lift one foot and see how long you can hold it there. To test your balance as you move, try walking as if you’re on a tightrope for 10 steps and see how you fare. Balance exercises should improve both of these measurements over time.

Reviewed By: Sabrina Felson, MD, WebMD, on April 10, 2019

Mayo Clinic: “Tai Chi: A gentle way to fight stress,” “Balance exercises,” “Pilates for beginners: Explore the Core.”
National Institute on Aging: “Tai Chi,” “How to Prevent Falls and Improve Balance.”
Harvard Health: “Easy ways to improve your balance.”
American Heart Association: “Balance Exercise.”
International Osteoporosis Foundation: “How to improve your balance.”

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