Choosing the Best Balance Exercises

We've listed a few of the balance exercises your care team might recommend.

Sit-to-Stand

As its name implies, this exercise is completed by sitting in a chair and then standing up. While simple, the movements are vital to everyday living.

By practicing frequently, you can strengthen the involved muscle groups and make it easier to perform smoothly. You can also correct unsafe habits, such as standing quickly or grasping unsecured objects to help you balance.

Tandem Walking

Tandem walking involves placing one foot directly in front of the other as if you were walking on a tightrope. This motion causes you to narrow your support base, which challenges your ability to balance.

For safety, only attempt tandem walking with assistance. You may also wish to practice next to a wall you could use for support.

One-Legged Balancing

Standing on one leg is a difficult exercise that improves your ankle stability and lower leg strength. It's best practiced with a chair or counter you can hold onto for balance.

A beginner-friendly approach to this exercise has you balancing on one leg for several seconds before taking a brief break. You then repeat the motion a few times on both legs. Eventually, you may wish to try standing for longer periods of time before resting.

Forward and Back Weight Shifts

Many everyday movements require weight shifts, including opening doors and reaching for objects on the back of shelves. These motions may make you feel unsteady. However, you can train your body to regain your sense of balance faster by practicing shifting your weight.

For the best results, keep your upper body as still as possible and focus on moving your legs and feet. This exercise builds hip and ankle strength.

Standing Heel Raises

Standing heel raises give your calves and ankles a good workout. Strong lower legs can help improve your ability to walk and regain your balance if you stumble.

Standing on the balls of your feet can help increase your mental awareness. Being able to sense your body's location in the surrounding space naturally enhances balance.

Backward Walking

Backward walking challenges your body to use the same muscle groups as forward walking, but in a different way. This difference can help you increase strength throughout your lower body and back. Walking is known to improve various aspects of health, and backward walking offers the added benefit of supporting cognitive health.

The activity isn't without risks. Because you can't see where you're going, you shouldn't practice it alone. Be sure to remove any potential trip hazards from the area to increase safety. Residents here in the Gardens at ViewPointe may wish to try walking with the assistance of a caregiver or loved one in the hallways or on the paved trails around our community.

Squats

Squats engage your core and multiple muscle groups in your lower body, including:

• Hips
• Buttocks
• Groin
• Thighs
• Calves

You don't have to look far to find benefits to practicing squats. Daily activities that involve them include standing up from a chair, using the toilet and getting in and out of a car.

Being able to perform squats can enhance your independence and quality of life. To get started, talk to your doctor or therapist and study the proper form. Knowing how to execute a squat safely can protect your knees and hips from potential injuries and strain.

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