As we age, the sensory systems that help control our balance can be impaired, increasing the risk of falls and impacting on our quality of life. The great news is that balance training can help you stay stable and moving with confidence.
As there are also musculoskeletal changes as we age, it’s highly beneficial to pair balance training with strength training.
Here are three great exercises that will improve your balance and allow you to keep enjoying everyday activities.
Static balance exercises
Static balance exercises challenge your ability to maintain your balance whilst stationary (i.e. standing in one spot). The Forward Toe Tap is a great way to start, and then you could increase the challenge with the Single Leg Stance exercise.
Forward Toe Tap
Step-by-Step Instructions
From a standing position, with your feet shoulder width apart, lift you right foot and move it towards an object placed approximately one and a half footsteps in front of you. Tap the toes of your right foot lightly on top of the object, whilst keeping your weight on your back foot. Pause for a moment, then return your right foot back to the starting position, planted on the floor. That completes one repetition of the exercise.
Once you have completed the desired number of repetitions using your right foot, perform the exercise using your left foot.
Technique and Safety Tips
There are many everyday household objects that could be used for placing in front of you. For example, you could use a tissue box, a couple of stacked books, or a small cushion.
For assistance with maintaining your balance, you can hold your arms out to your sides in a ‘T’ position, like the wings of an aeroplane, if needed.
For further assistance with maintaining your balance during the exercise, you can place your hand against a wall for support. If the layout of the room you are using allows for it, performing the exercise in a corner of the room will give you a wall on each side that you can use for support, if needed. Depending on the width, a hallway can also work well. You could also use a table or bench for support, provided it is stable and at the appropriate height for you to place your hand on.
Single Leg Stance
Step-by-Step Instructions
From a standing position, bend your right knee to bring your heel towards your gluteal muscles (buttocks) until your toes are pointing down to the ground. Hold this position for the target duration of time, then slowly extend your right leg to lower your foot back to the floor. That completes one repetition of the exercise.
Swap sides for each repetition.
Technique and Safety Tips
Perform the exercise for each side. For example, lift your right foot and balance on your left leg for the first repetition, and then lift your left foot and balance on your right leg for the second repetition.
For assistance with maintaining your balance, you can hold your arms out to your sides in a ‘T’ position, like the wings of an aeroplane, if needed.
For further assistance with maintaining your balance during the exercise, you can place your hand against a wall for support. If the layout of the room you are using allows for it, performing the exercise in a corner of the room will give you a wall on each side that you can use for support, if needed. Depending on the width, a hallway can also work well. You could also use a table or bench for support, provided it is stable and at the appropriate height for you to place your hand on.
Alternative Exercises
Healthy Living membership includes alternatives for every exercise, such as easier variations, or more challenging progressions. Not a member? Sign up today to get full access to guided workouts and structured programs, plus your own personal dashboard to track your progress.
-
Tandem Stance (Heel-to-toe)
Decreased difficulty Standing
-
Semi-tandem Stance
Decreased difficulty Standing
-
Feet Together Stance
Decreased difficulty Standing
Dynamic balance exercise
It’s important to include dynamic movements that challenge your ability to maintain your balance while moving. The Tandem Walk exercise is a great way to train your balance for when you’re on the move.
Tandem Walk (Heel-to-toe)
Step-by-Step Instructions
From a standing position, move your right foot directly in front of your left foot, so that your right heel now touches your left toes. Keeping your right foot in place, move your left foot directly in front of your right foot, so that your left heel now touches your right toes. Continue walking forward in this manner, as if walking on a tightrope, for the target distance. That completes one repetition of the exercise.
Technique and Safety Tips
Before you start, make sure the area where you will be performing the exercise is clear of any trip hazards, dry and a non-slip surface.
For further assistance with maintaining your balance during the exercise, walk alongside a wall, so that you can place your hand against the wall for support as needed. Depending on the width and length, a hallway can work well. You could also use a table or bench for support, provided it is stable and at the appropriate height for you to place your hand on as you perform the Tandem Walk.
Alternative Exercises
Healthy Living membership includes alternatives for every exercise, such as easier variations, or more challenging progressions. Not a member? Sign up today to get full access to guided workouts and structured programs, plus your own personal dashboard to track your progress.
-
Tandem Stance (Heel-to-toe)
Decreased difficulty Standing
-
Tandem Walk (Toe-to-heel) Backwards
Increased difficulty Standing
Ready to start balance training?
The Healthy Living Strength and Balance membership takes the guesswork out of it. You get guided workouts and easy-to-follow programs that build your strength and balance together, clear visuals and instructions for every exercise, and simple tools to track your progress along the way. Membership costs less than $5 a month, or under $2.50 a month with a Seniors Card. Join Healthy Living today
