Exercises that help Build Balance

Health & Well Being

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

and abdomen.

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

  1. Use a chair or counter to steady yourself.
  2. Bend one leg back at the knee.
  3. Hold for 10 seconds.
  4. Repeat with the other leg.

Walk heel to toe

  1. Use a wall or a helper to steady yourself.
  2. Extend both of your arms out to each side.
  3. Walk heel to toe for at least a few feet.

Safety first

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