6 Exercises You Can Do to Improve Your Balance

As we age, our sense of balance can diminish. With a reduction in balance, there is an increased risk of falls and injury.

According to the Australian Institute of Health and Wellness, falls is among the leading causes of burden of disease and injury in Australia.[1]

Fortunately, the rate of falls can be reduced, and older adults can improve their balance and coordination through training and exercise.

Physiotherapists are exercise and movement experts who can guide you through improving your balance and quality of life.

What are the benefits of balance training?

• Reduces the risk of injury

• Improves the quality of your movement

• Prevents accidents

• Enhances the quality of your life

• Increases your control over complex tasks

Balance Exercises

It is best to seek consultation with a physiotherapist before starting a home exercise program. To ensure your safety, exercise near a stable surface to act as support when you lose your balance.

Here are some of the simplest and most effective exercises to improve your balance:

1. Standing March

How to do it:

1. Stand near a stable surface for support.

2. Alternately lift each of your legs as if you are marching.

3. Focus on the quality of your movement, don’t rush.

4. Do this for at least 20-30 seconds.

Progression: As you improve, you can further challenge yourself by marching on softer surfaces like carpet or grass.

2. Standing 3-Way Kicks

How to do it:

1. Stand near stable support.

2. While standing on one leg, gently raise your other leg in front of you as straight as possible, then return to the centre.

3. Do this same sequence by lifting the same leg to the side and extending it behind your body.

4. Try to do ten reps in each direction.

Progression: You can increase its difficulty by increasing the reps or removing your support.

3. Sidestepping

How to do it:

1. Face a wall or a stable surface. You can place your hand on the surface for added support.

2. Perform side stepping in 1 one direction while keeping your balance until you reach the end of the wall.

3. Return to your starting position by sidestepping in the other direction.

Progression: As you get better, you can add a little more challenge by increasing the pace of your steps and by not holding on to the wall or any surface.

4. 1-Leg Stand

How to do it:

1. Stand near stable support in case you lose balance.

2. Stand on one leg for at least 30 seconds.

3. Alternate each leg 3 to 5 times.

Progression: You can further challenge yourself by doing other tasks while standing on one leg, such as talking, reading or watching TV.

5. Sit to stand

How to do it:

1. Sit on a stable chair and place yourself at the edge, so your feet are firmly on the ground.

2. Stand up without using your arms.

3. Slowly sit down back to the starting position.

4. Do this ten times.

Progression: Increase the number of repetitions and do other activities such as watching TV.

6. Heel-to-Toe Standing or Walking

How to do it:

1. Stand near a stable surface for support.

2. Place one foot in front of the other so the heel of your left foot is touching the toe of your right foot.

3. As you find your balance, try to walk in this manner as if you are on a tight rope.

Progression: As this activity gets easier, you can try closing your eyes for added challenge.

Takeaway

As we get older, there is an increasing chance of injuring ourselves from a fall due to deterioration of balance and coordination. The good thing is there are exercises designed to improve our balance and maintain our quality of life.

A physiotherapist can help you create an optimised balance training routine and evaluate your condition to help you get the most out of your exercises.