Balance Exercises

Maintain your balance, avoid falls

One good way to help protect yourself from falling as you get older is to work on improving your balance.

Here are five simple balance exercises from NHS Choices. Practice regularly!

You should start by doing these balance exercises at least twice a week, and build up frequency.

As your strength and balance improves, you can increase the number of repetitions of each exercise, as well.

 

Heel to Toe Walk

A. Standing upright, place your right heel on the floor directly in front of your left toe.
B. Then do the same with your left heel. Make sure you keep looking forwards at all times.
If necessary, put your fingers against a wall for stability.
Try to perform at least five steps. As you progress, move away from the wall.

 

Simple Grapevine

This involves walking sideways by crossing one foot over the other.
A. Start by crossing your right foot over your left.
B. Bring your left foot to join it.
Attempt five cross steps on each side.
If necessary, put your fingers against a wall for stability.
The smaller the step, the more you work on your balance.

 

Sideways Walk

A. Stand with your feet together, knees slightly bent.
B. Step sideways in a slow and controlled manner, moving one foot to the side first.
C. Move the other to join it.
Avoid dropping your hips as you step. Perform 10 steps each way or step from one side of the room to the other.

 

One Leg Stand

A. Stand facing the wall, with arms outstretched and your fingertips touching the wall.
B. Lift your left leg, with the knee bent. Keep your hips level and a slight bend in the opposite leg.
Hold the lift for five to ten seconds and gently place your foot back on the floor.
Perform three lifts on each side.

 

Step Up

Choose a step with a railing or near a wall to use as support.
A. Step up with your right leg.
B. Bring your left leg up to join it.
C. Step down again and return to the start position.
The key for building balance is to step up and down slowly and in a controlled manner. Perform up to five steps with each leg.
 

Article ends – click to return to top or check out related resources below

Further reading and resources

There is more information on all aspects of fall prevention here

Can flexibility help you live longer?

Simple exercises to improve strength and mobility

How about trying chair based yoga?

New advice about exercise for people with MS
 
return to top