Balance is essential for everyone, especially older adults at risk of falls and injuries. Improving your balance can help you feel more confident and stable, prevent falls and fractures, and enjoy daily activities. Here are five exercises you can do at home to improve your balance and stay active and healthy.
- Toe raises: This exercise strengthens your calf muscles, which help you push off the ground when you walk or run. Stand behind a chair or near a wall for support if needed. Keep your back straight and your feet flat on the floor. Lift your heels off the ground and balance on your toes for a few seconds, then lower them back down. Repeat 10 times.
- Side leg raises. This exercise works on your hip abductor muscles, which help you maintain your balance when you move sideways. Stand with your feet together and hold onto a chair or a wall for support. Slowly lift your right leg to the side as high as possible without bending your knee or tilting your body. Hold for a few seconds, then lower your leg back to the starting position. Repeat 10 times, then switch legs.
- Heel-to-toe walk. This exercise helps you improve your coordination and walking stability. Stand with your feet together and hold onto a chair or a wall for support if needed. Place your right heel in front of your left toe as if walking on a tightrope. Then, step forward with your left heel in front of your right toe. Continue walking this way for 10 steps, then turn around and walk back. Focus on a spot ahead of you to keep your balance.
- Single-leg stand. This simple but effective exercise challenges your balance and strengthens your leg muscles. Stand with your feet together and hold onto a chair or a wall for support if needed. Raise one foot off the ground and bend your knee slightly—balance on your left leg for as long as you can, up to 15 seconds. Then lower your right foot back to the floor and repeat with your left leg. Do this 10 times on each side.
- Sit-to-stand. This exercise improves your lower body strength, balance, and ability to get up from a chair or bed. Sit on a sturdy chair with your feet flat on the floor. Cross your arms over your chest. Slowly stand up without using your hands or leaning forward. Then, slowly sit back down. Repeat 10 times.
These simple exercises can improve balance and mobility, reducing the risk of falls. Do them at least three times a week or more if you feel comfortable. You can also make them more challenging by adding weights, closing your eyes, or making them faster or slower. Make sure you warm up before you start and cool down afterward.