Working on Your Balance

Balance plays a crucial role in our daily activities, from walking and climbing stairs to standing still and reaching for objects. Good balance helps prevent falls, enhances coordination, and supports overall mobility. Whether you are young or older, improving your balance can boost confidence and reduce the risk of injury. When we look at ways to enhance your balance we must first look at what could affect your balance, giving you an exercise like on standing 1 leg may be a good option but if you are weak in the legs or feet working on your strength will improve your balance. It will also help to improve your bone density and building muscle mass will help with your metabolism.

The exercises suggested here are some that we may use to assess or improve a persons health - movement - stability or balance. These exercises we mention below may not be right for you to try. Always consult a health professional or a trainer that can give the correct exercises and tests to help you.

Person practicing balance exercises on one leg

Strength?

The sit to stand test is a great basic way to find out how you are doing with your strength. Using a dinning room chair - sit on the chair, at this point I would ask did you manage to control your landing onto the chair or did you have to drop on to it? If you dropped onto it, it usually indicates a weakness.

How to perform the sit to stand test (remember if you have any medical conditions that could affect you when doing this test please consult a medical professional first), when sitting on the chair do not rest on the back of the chair but hold yourself upright, now cross your hands in front of your chest. If you have to uncross your hands to use them to get up off the chair you score a zero. Feet flat on the floor .

Now try to stand up fully and sit back down again. If this was ok you are going to time how many you can do in 30 seconds.

Another test known as the five repetition test will time how long it takes you to do sit to stand 5 times repeat as the above exercise and record the time.

The measures for both tests are for people 60 and over.

For Women -

Age 60-64 range 12-17 5 Reps 11.4 seconds

65-69 range 11-16

70-74 range 10-15 5 Reps 12.6

75-79 range 10-15

80-84 range 9-14 5 Reps 14.6

For Men

Age 60-64 range 14-19 5 Reps 11.4 seconds

65-69 range 12-18

70-74 range 12-17 5 Reps 12.6

75-79 range 11-17

80-84 range 10-15 5 Reps 14.6

Now if were under your score, strength training would certainly help you to get your score up. It could help your balance if this was the problem, but other factors may affect you

The Use of Visual and Sensory Cues

Your brain relies on visual and sensory information to maintain balance. Training these senses can enhance stability. So your Eyes and Ears (Vestibular System play an important role in keeping you balanced

• Practicing balancing exercises with your eyes closed may be too much of a challenge. And could be dangerous for some people to practice.

• We like to add in some eye exercises, either sitting or standing to keep the eye muscles working which can help with balance, we may do exercises like clock circles, or exercises where we keep the eyes focused on an object and rotate the head to work your vestibular system.

• We also like people walking in natural environments like a walk in the woods, where often you are continually moving your eyes around to see what is going on.

  
  

These techniques help your body adapt to different environments and conditions.

Tai Chi

Tai Chi focuses on controlled movements, breathing, and body awareness, all of which contribute to better balance.

• Tai Chi involves slow, deliberate movements that enhance coordination and balance.

• Attend a class or follow online videos to learn proper techniques.

  
  

Regular practice can also reduce stress and improve flexibility, further supporting balance.

Strengthen Your Core Muscles

We talked about strong legs but working your whole body through exercise can also help with fall prevention.

• Exercises like planks, bridges, squats, lunges, press ups can all help

• Pilates is another excellent option for core and body strengthening.

• Aim for at least 10 to 15 minutes of core exercises three times a week or join a class

  
  

Strong core muscles help maintain posture and prevent falls during everyday activities.

Engage in Regular Cardiovascular Exercise

Cardiovascular activities like walking, swimming, or cycling improve overall fitness and muscle endurance, which support balance.

• Aim for at least 150 minutes of moderate exercise per week.

• Choose activities that challenge your coordination, such as dancing or hiking on uneven terrain.

  
  

Better endurance helps you stay steady during prolonged activities.

Try Heel and Toe Raises

Heel and toe raises strengthen the lower leg muscles that control ankle stability, you may need to use a wall for balance

• Stand with feet hip-width apart.

• Slowly rise onto your toes and hold for a few seconds.

• Lower back down and then lift your toes while keeping heels on the ground.

• Repeat.

Maintain a Healthy Lifestyle

Certain lifestyle factors affect balance and overall physical health.

• Eat a balanced diet rich in calcium and vitamin D to support bone health.

• Stay hydrated to prevent dizziness.

• Avoid excessive alcohol consumption, which can impair coordination.

  
  

Taking care of your body holistically supports better balance and mobility.

Health

It is possible that some medical conditions can affect your balance and movement. And some medications may have an affect on your balance, in these instances you would need to speak to a health professional for further assistance.