Published:
December 6, 2021
Having good balance allows you to control and maintain your body’s position comfortably, and as you age, reduce your chance of suffering a fall. The exercise program below helps you improve leg strength and your sense of proprioception (knowing where your body is in space). You can do these five exercises in about 10 minutes. Start when you’re younger to stay safe as you age!
When first starting these exercises, make sure you are standing near a secure surface or in a corner for increased support and safety. If you are not able to perform any of the exercises without holding on to something, start with using only one hand to help balance yourself. Once mastered, reduce to just your index finger on both hands, then your index finger on one hand. Continue until you are able to perform without holding on at all.
Single Leg Stance
Start with eyes open and standing next to a secure surface like a counter table. Shift your weight to one side. Lift the offloaded leg and slightly bend the planted leg. Try to maintain your balance for 30 seconds without holding onto anything. Try to work up to 60 seconds on each side. When you can do this easily, try it with your eyes closed.
Standing Abduction
Stand up with good posture and without leaning to one side. Kick one leg out to the side. Hold for 3-5 seconds and then return to the starting position. Repeat this 15 times and then switch to your other leg. Your goal is to work up to 2-3 sets of 15 on each side.
Sit to Stand
Start by sitting in a sturdy chair. You can push one against a wall to make sure it will not move while you are performing the exercise. Sit at the front of the chair and stand up while trying to make sure your knees do not collapse inward towards each other. Squeeze your buttocks at the top and then slowly return to sitting. You can start with support from your arms and when that becomes too easy, try without arm support. Your goal is to perform 2-3 sets of 15 reps.
Staggered Stance
Stand next to a sturdy surface, place one foot in front of the other; heel to toe. If you are very off balance, try to spread your feet apart a little or put your front heel against the arch of your back foot. Try to hold for at least 30 seconds and work your way up to one minute. If it is too easy, try it with your eyes closed.
Heel Walking
Try to perform this exercise along a hallway that you can touch a wall if needed or along counters in your home. Pull your toes up so just your heels are on the ground.
If you have increased difficulty in performing these exercises, have a fear of falling or have been experiencing increase falls, it is recommended that you contact your physician or LGH Physical Therapy department to inquire about getting a prescription for a Physical Therapy falls assessment.
