Lack of balance affects people of all ages and can lead to falls that often result in injuries. The elderly are particularly affected by injuries due to poor coordination and balance, such as sprains and broken bones of the pelvis. Exercises that improve balance can help decrease this risk and gain confidence, and are the first step in a comprehensive training regimen that includes stretching and strengthening exercises.
Steps
Method 1 of 3: Simple Exercises for Balance
Start with simple balance exercises that don't require a lot of strength or endurance. Any form of activity can be transformed into a balance exercise, even walking. Practice simple balance exercises in your daily life. Perform simple movements for balance both at home and when you are out and about.
Step 1. Get up from a sitting position without helping yourself with your hands
Keep your hands released at your hips and push up with your lower body. Shift your weight to both legs as you lift yourself up to keep yourself balanced. Sit down the same way.
Step 2. Balance on one foot, balancing your body when queuing at the supermarket
Keep your arms slightly extended at first, then as your balance improves, keep them lowered to your hips.
Step 3. Walk in heels and toes
Place the heel of your right foot directly in front of the toes of your left foot so that the heel and toes almost touch. Alternate with both feet and repeat.
Method 2 of 3: Intermediate Exercises for Balance
Begin a more targeted balance routine after you have improved your balance with the basic techniques described above. Do these exercises 3 times for each leg at first, then increase the reps as your balance improves.
Step 1. Start with simply shifting your weight
Keep your feet apart and keep your weight evenly distributed on both legs. Shift all of your weight onto your left leg and slowly lift your right leg up. Stay in this position for as long as possible, but no longer than 30 seconds. Put your foot back on the floor and do the exercise with the other leg.
Step 2. Continue with other balance exercises
Keep your feet apart and keep your weight evenly distributed on both legs. With your hands on your hips, lift your right leg and bend your knee back. Stay in this position as long as you can, without exceeding 30 seconds. Put your foot back on the floor and do the exercise with the other leg.
Method 3 of 3: Advanced Balance Exercises
Add advanced exercises that combine balance and strengthening for optimal balance. These exercises begin by holding you to an object to help balance. As your balance improves, modify the exercises to hold yourself with one hand, then with only your fingertips, until you can do the exercise without using your hands and with your eyes closed.
Step 1. Stand in front of a table or chair with your feet slightly apart
Hold the table with both hands and lift yourself as high as you can on your toes. Stay in this position for 2 seconds and then slowly lower your heels. Repeat this step up to 10 times.
Step 2. Stand in front of a table or chair with your feet slightly apart
Hold the table with both hands and carefully lift your right knee up to your chest, being careful to keep your waist and hips straight. Stay in this position for 2 seconds, then return to a standing position. Repeat with the left leg. Alternate with both legs and do up to 10 reps per leg.
Step 3. Stand in front of a table or chair, keeping a distance of 30-45cm, with your feet slightly apart
While holding on to the table, lean forward and at your hips. Keeping yourself bent at your hips at a 45 degree angle, lift your right leg up and slowly extend it behind you, keeping your knee straight. Don't point your toes and don't bend your upper body. Stay in this position for 2 seconds, then return to a standing position. Repeat with the left leg. Alternate with both legs and do up to 10 reps per leg.
Step 4. Stand in front of a table or chair with your feet slightly apart
Hold on to the table with both hands and slowly lift the right leg outwards on the right side, without bending the knees. Keep your toes stretched out. Stay in this position for 2 seconds, then return to a standing position. Repeat with the left leg. Alternate with both legs and do up to 10 reps per leg.
