Balance Exercises
Standing March
Standing near a sturdy support, begin marching in place slowly for 20-30 seconds. As this becomes easier, your physical therapist may challenge your balance and change up the pace and surface you are marching on: from hardwood to carpet, foam pad, grass, etc.
Standing 3-Way Kicks
Standing on 1 leg (with a soft, unlocked knee), slowly raise your other leg out in front of you. Keep your extended leg as straight as possible and return it to the center. Then gently lift the same leg out to the side and back down, and then extend your leg behind your body and back down. Perform as many as you can each way. You may increase the difficulty of this exercise by having 2-5kg weights on each hand or an exercise band over your thigh.
Sidestepping
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1-Leg Stand
Balance training is an important and effective part of falls prevention. Performing safe home exercises can help strengthen your lower body to promote balance and reduce your overall fall risk, among other health benefits.​​
Sit to Stand and Stand to Sit
Rise out of a chair without using your arms to push up. If this is difficult at first, place a firm pad underneath you on the chair seat to raise you. As you return to a seated position, slowly lower yourself all the way back down and ease into your seat (rather than dropping into the chair). Perform as many times as you are able. This can easily be done while watching TV
Heel-to-Toe Standing or Walking
Place 1 foot directly in front of the other, so the heel of the front foot touches the toe of the back foot. Hold this position for as long as you are able, or up to 30 seconds. As this becomes easier, try taking a few steps in this heel-to-toe format, as if you are walking on a tight rope. Remember to use something to hold on to for safety.
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Many factors can contribute to a lack of balance and falling. Older adults, especially those who have experienced dizziness, stumbling, or falls, should obtain a comprehensive evaluation from a PT or another qualified health professional.
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Try each exercise daily!