Falls can cause a serious injury, and the risk increases as we get older. Exercise can help to lower that risk. Try making balance exercises a part of your fitness routine.
Balance-boosting workouts include those that strengthen the muscles in your legs, hips, ankles and feet. It may also help to have a strong midsection, or core. Your core includes your chest
Other types of activities might also help with balance, including tai chi and yoga moves.
Still other balance-training activities — like standing on one leg — are so simple you can do them whenever you have a few extra minutes to spare.
Single leg stands
- Use a chair or counter to steady yourself.
- Bend one leg back at the knee.
- Hold for 10 seconds.
- Repeat with the other leg.
Walk heel to toe
- Use a wall or a helper to steady yourself.
- Extend both of your arms out to each side.
- Walk heel to toe for at least a few feet.
Talk with your doctor if you have questions about which exercises are safe for you. That’s especially important if you have a balance problem.
Sources: American Diabetes Association; National Institute on Aging