Keeping Steady: Balance Exercises To Improve Stability

More than 3 million older Americans land in the emergency room every year as a result of a fall, making it the leading cause of injury and injury-related death for adults aged 65-plus.

Exercises that improve balance can help reduce your chances of falling. A few minutes a day is all it takes to gain steadiness and move with more confidence, say exercise physiologists Katie Lawton, MEd, and Christopher Travers, MS.

Here’s how you can do it.

Balance exercises for stability

As you age, you begin to lose muscle mass and strength. Your reaction time also slows. “These are all things that affect your balance,” says Travers. “As a result, you’re more susceptible to trips and falls.”

But those natural physical declines don’t have to be steep. Staying active and exercising regularly can help keep you fit and steady on your feet as the birthday candles add up.

For balance, it’s important to maintain lower body strength: “You really want to target your bigger muscle groups, your primary movers, like your glutes, hamstrings, quads and core,” adds Lawton.

Here are some balance exercises and programs to work into your daily routine.

Walk the line

The tandem stance balance exercise is essentially heel-to-toe walking in a straight line. To do it:

1. Stand with your right foot directly in front of your left foot, with the toes of your left foot touching your right heel.
2. Move your left foot ahead of your right foot, ending with another heel-to-toe connection. (This time, the toes on your right foot will be touching your left heel.) Hold for a second or two.
3. Repeat the process for five steps (or more) with each foot.

“Don’t rush through it. It’s not a race,” advises Travers. “Just focus on staying as steady as you possibly can with each step.”

If you’re worried about falling, use a wall or sturdy support for assistance.

Single-leg stance

Standing on one leg can be more difficult than it sounds — and it’s a great way to judge where you’re at with balance. There’s even a theory that your ability to stand on one leg reflects how long you might live!

Here are three variations to try.

Backward single-leg stance

1. Stand with your feet together.
2. Bend your right knee to raise your right foot behind you. Hold the pose for 10 seconds before returning your foot to the ground.
3. Repeat with your left leg to complete a single set.
4. Do up to three sets.

It’s OK to put your arms out to help with balance as you do any single-leg stance, too. “They can act as a counterbalance if you feel wobbly,” says Lawton. “As you keep doing this, though, you may find you don’t need to use them as much.”

Consider using a chair to potentially hold for extra support when you first start, too.

Forward single-leg stance

1. Stand with your feet together.
2. Lift your right leg out in front of your body — knee bent or straight — and hold for 10 seconds while keeping your balance. (Your left leg, or plant leg, should have a slight bend in the knee.)
3. Return to your starting position and repeat with the opposite leg to complete a single set.
4. Do up to three sets.

Lateral single-leg stance

1. Stand with your feet together.
2. Keeping your right leg straight, slowly lift it up and out to the side of your body and hold the position for 10 seconds. (Slightly bend your knee on your left leg, or plant leg.)
3. Return to your starting position and repeat with the opposite leg to complete a single set.
4. Do up to three sets.

Rise up

Standing on your tippy toes strengthens smaller muscles in your feet, ankles and calves to increase stability. To work these muscles:

1. Stand with your feet together.
2. Slowly rise up onto your toes as if you’re trying to peek over a fence. Hold the position for three seconds before lowering back down.
3. Repeat five to 20 times.

Sit-stands

Getting up out of a chair works more lower-body muscles than you’d expect, especially if you don’t use your arms to push or pull yourself up. To do this exercise:

1. Stand in front of a chair, facing away and ready to sit. Your knees should be shoulder-width apart and your toes slightly turned out. (Pro tip: It’s best to use a bench or chair without a cushion.)
2. Keeping your knees wide, bend your knees and squat down until your butt is sitting on the chair.
3. Sit for a few seconds.
4. Push up through your heels to stand up. Keep your back straight.
5. Repeat three to five times.

Step-ups

Stepping up onto a step or stable platform requires strength and coordination, two attributes that keep you balanced. Here’s how to “step up” your lower-body workouts.

1. Stand in front of a step.
2. Step onto the step with your right foot and then your left.
3. Step back off with your right foot and then your left.
4. Repeat 10 times.
5. Begin with your left foot and repeat the process.

Exercise programs that can help with balance

If you’re looking for a more structured program that can help you build balance, consider trying any of these activities:

• Walking or hiking
• Pilates
• Tai chi
• Yoga

And no matter how simple these exercises and programs may seem, it’s always a good idea to talk to your healthcare provider before beginning any exercise routine.

Once you get the go-ahead, dedicate yourself to daily activity to stay fit and nimble.

“Staying active is maybe the most important thing you can do to retain your balance,” reinforces Lawton. “As people get more sedentary, we see more deterioration between your neurological system and your muscles. If you don’t use it, you lose it — and that’s when falls become more likely.”