Good balance is important for all ages. Learn how to improve strength and flexibility with these at-home balance exercises.
Balance Exercises: 6 Moves to Try at Home
We all lose our balance once in a while. As we get older, however, balance and coordination begin to decline, affecting functional mobility and leaving us more prone to falls and injury. Practicing simple balance exercises at home can strengthen muscles and improve stability.
Why Balance Matters
Balance isn't just about staying steady on your feet; it's a cornerstone of a longer, healthier life. In a recent study published by the British Journal of Sports Medicine, researchers found that older adults who cannot stand on one foot for 10 seconds are almost twice as likely to die prematurely.
Decreased balance, while common as you age, can point to underlying conditions or risks to your health, such as vision changes and neurological disorders.
If you find this 10-second balance test difficult, don't be discouraged. With regular physical activity and training, you can improve your balance, cardiovascular health, muscle strength and bone density, all of which are associated with longer life expectancy.
Good balance also prevents falls, the leading cause of injury and injury death among older adults. Whether you're an athlete recovering from an injury, a senior hoping to reduce falls and avoid a hip fracture or simply wanting to perform everyday tasks with ease, such as exiting a car or walking up a set of stairs, balance and strength training exercises teach the body to use core muscles for stabilization.
Exercises to Improve Balance
Start balance training with simple static balance exercises, which have you standing in one place without moving your feet.
- Hold a tandem stance. Place your left foot in front of your right foot, touching heel to toe. Stand tall and still for 60 seconds. Switch your feet and repeat.
- Stand on one foot. Lift your left leg, keeping your knee slightly bent. Then try it while closing your eyes or standing on a pillow or other unstable surface. Repeat on the other side.
- Do wall sits. Stand with your back against a wall, slide down until your thighs are parallel to the ground and hold the position for as long as you can. Keep your knees directly above your ankles.
When you're ready for a challenge, incorporate dynamic balance exercises into your rotation. These exercises call for balance while moving.
- March with high knees. If that's too easy, try walking up a set of stairs or step sideways to one side of the room.
- Do toe taps. While standing on one leg, tap the toes of your other foot to the floor in front of you. Repeat on the other side.
- Squat. Stand with your feet hip-width apart, then bend your knees as if you were going to sit in a chair keeping shins perpendicular to the floor. Push through your heels to return to a standing position.
Yoga and tai chi are also great low-impact exercises for improving balance and stability and can be adapted to suit all fitness levels.
Since many of these exercises can be done anytime and anywhere, try them while brushing your teeth, washing the dishes or talking on the phone. Remember to start slowly, gradually increasing the duration and intensity of these exercises.