These exercises improve your stability and reduce your risk of falling.
Balance is complex and depends on many factors, including:
- eye sight
- hearing
- muscle strength
- posture
- the sensation of your feet on the ground
- movement
- body awareness, especially head position
Poor balance can lead to increased risk of falling, high risk of fracture and fear of falling. This is why it is important to practice balance daily, using good shoes with proper support for hard and soft floors.
The following resources are designed to be used as part of the osteoporosis program at the Misericordia Community Hospital under the guidance of a physical therapist. For your safety, consult with a physical therapist before using them.
Testing your balance
You can better understand your level of balance with these tests.
- Standing on one leg: you should be able to stand on each leg for 20 seconds (have support nearby, such as a counter or wall for safety.
- If you need to hold onto something or have a lot of difficulty with this test, there is room to improve your balance.
- What is your walk like? Changes in gait, like shuffling, can increase your risk of tripping and falling. Walking too quickly can be a sign of trying to keep your balance. Consider using aids to support your walk, such as a cane, walking poles or a walker.
Practicing balance safely
Always do balance exercises with a sturdy support nearby (such as a chair, counter or wall). You should also have supervision when you start a new level of activity, especially if you are using foam rollers or unsteady surfaces.
Improving your balance includes static and dynamic exercises.
Static balance activities
Static exercises involve holding a fixed position.
Improving static balance
These static exercises help progress your balance. Make sure you have a sturdy support nearby (wall, counter, chair, etc.) when you practice.
Reduce your base of support
- Stand with your feet shoulder width apart
- Move your feet together so the arches are touching
- Stand with one foot in front of the other, with the heel of your front foot in front of the toes of the back foot. Switch feet.
- Stand on one foot
- Balance on your toes or heels only
Stand on an unsteady surface
- Stand on a foam pad, BOSU ball or half foam roller
- Change your base of support (position of your feet) as outlined above
Decrease the feedback
- Close your eyes
- Change your base of support (position of your feet) as outlined above
Balance on stable surface
How to do this exercise
| Sets | Repetitions | Hold | Frequency |
|---|---|---|---|
| 1 | 4 | 30 seconds | Daily |
- Stand in front of a counter or table.
- Place your feed as close together as possible.
- Try to keep standing in this position without holding on.
How to progress this exercise: eyes closed
- Stand in front of a counter or table.
- Place your feed as close together as possible.
- Once you feel steady, close your eyes and try to keep standing without holding on.
Balance on an unstable surface
How to do this exercise
| Sets | Repetitions | Hold | Frequency |
|---|---|---|---|
| 1 | 4 | 30 seconds | Daily |
- Stand in front of a counter or table on a foam pad or pillow.
- Place your feed as close together as possible.
- Try to keep standing in this position without holding on.
How to progress this exercise: eyes closed
- Stand in front of a counter or table on a foam pad or pillow.
- Place your feed as close together as possible.
- When you feel steady, close your eyes and try to keep standing without holding on.
Stride stance balance
How to do this exercise
| Sets | Repetitions | Hold | Frequency |
|---|---|---|---|
| 1 | 4 | 30 seconds | Daily |
- Stand in front of a counter or table.
- Place one foot ahead of the other as if you are taking a step.
- Try to keep standing without holding on.
- Repeat with your feet reversed.
How to progress this exercise: eyes closed
- Stand in front of a counter or table.
- Place one foot ahead of the other as if you are taking a step.
- When you feel steady, close your eyes and try to keep standing without holding on.
- Repeat with your feet reversed.
Tandem stance balance
How to do this exercise
| Sets | Repetitions | Hold | Frequency |
|---|---|---|---|
| 1 | 4 | 30 seconds | Daily |
- Stand in front of a counter or table.
- Place one foot in front of the other so the heel of your front foot touches the toes of your back foot.
- Try to keep standing without holding on.
- Repeat with your feet reversed.
How to progress this exercise: eyes closed
- Stand in front of a counter or table.
- Place one foot in front of the other so the heel of your front foot touches the toes of your back foot.
- When you feel steady, close your eyes and try to keep standing without holding on.
- Repeat with your feet reversed.
To progress further, try this exercise on an unstable surface with eyes open, then with eyes closed.
Single leg balance on a stable surface
How to do this exercise
| Sets | Repetitions | Hold | Frequency |
|---|---|---|---|
| 1 | 4 | 30 seconds | Daily |
- Stand in front of a counter or table.
- Lift one leg off the ground to stand on one foot.
- Try to keep standing without holding on.
How to progress this exercise: eyes closed
- Stand in front of a counter or table.
- Lift one leg off the ground to stand on one foot.
- Once your feel steady, close your eyes and try to keep standing without holding on.
Single leg balance on an unstable surface
How to do this exercise
| Sets | Repetitions | Hold | Frequency |
|---|---|---|---|
| 1 | 4 | 30 seconds | Daily |
- Stand on a mattress or pillow with your feet comfortably apart.
- Lift one foot and balance on the other leg.
- Lower the raised foot and repeat with the other foot raised.
How to progress this exercise
- Stand on a mattress or pillow with your feet comfortably apart.
- Lift one foot and balance on the other leg.
- When you feel steady, close your eyes and hold.
- Lower the raised foot and repeat with the other foot raised.
Dynamic balance activities
Dynamic balance exercises challenge you to stay stable while you move. They can include tai chi, yoga, line dancing and balloon badminton.
Forward and backward sway
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | Daily |
- Stand in front of a table or counter.
- Place your feet as close together as possible.
- Try to sway forward and backward without holding on.
How to progress this exercise: eyes closed
- Stand in front of a table or counter.
- Place your feet as close together as possible.
- When you feel steady, close your eyes and try to sway forward and backward without holding on.
Side-to-side sway
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | Daily |
- Stand with your feet slightly apart, back straight and arms at your sides.
- Shift your weight between your right and left feet, going as far as you can without losing your balance or lifting your feet.
How to progress this exercise
- Stand with your feet slightly apart, back straight and arms at your sides.
- With your eyes closed, shift your weight between your right and left feet, going as far as you can without losing your balance or lifting your feet.
Stride stance sway
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | Daily |
- Stand in front of a table or counter.
- Place one foot forward as if you are taking a step.
- Try to sway forward and back without holding on.
- Repeat with your feet reversed.
How to progress this exercise
- Stand in front of a table or counter.
- Place one foot forward as if you are taking a step.
- When you feel steady, close your eyes and try to sway forward and back without holding on.
- Repeat with your feet reversed.
Tandem stance sway
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | Daily |
- Stand in front of a counter or table.
- Place your feet one in front of the other, with the heel of your front foot touching the toes of your back foot.
- Move your weight from the front foot to the back foot without holding on.
- Repeat with your feet reversed.
How to progress this exercise
- Stand in front of a counter or table.
- Place your feet one in front of the other, with the heel of your front foot touching the toes of your back foot.
- Once you feel steady, close your eyes and move your weight from the front foot to the back foot without holding on.
- Repeat with your feet reversed.
Side step
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | Daily |
- Walk sideways with your eyes open by taking even steps. Lead with the same foot.
- Make sure each foot lifts off the floor as you step.
- Repeat on the other side.
Proprioception clock
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | Daily |
- Stand near a counter or table.
- Stand on one foot and keep the knee on this side slightly bent.
- With the lifted foot, reach as far as possible forward, sideways and backward.
- Repeat this exercise on the other side.
