We tend to think of good balance as a nice perk and not something that is vital to overall health. However, as we age, our balance deteriorates, and this can lead to health concerns. The good news is that just doing a few simple exercises can help keep you upright and steady.

Why Balance Matters

“When people age, they become less active, and this leads to weakness, which makes people less stable when they move,” says Lauren Karpinski, manager of the Health and Fitness Center at JFK University Medical Center. This weakness and lack of stability increases the likelihood of a fall, which could lead to serious health consequences, such as a broken hip or head injury.

How to Improve Balance

Your balance can be indirectly improved by strength training three to four non-consecutive days per week. For those with good muscle tone, training to maintain muscles can be done twice per week.

However, balance specific exercises can be done daily. Here are five exercises that Lauren recommends to help improve your stability:

1. Closed Stance
Holding on to the back of a chair, stand as tall and straight as possible with your feet together.

2. Weight Shifts
Holding on to the back of a chair, stand with your feet about hip-width apart and shift your weight from side to side.

3. Single Leg stance Hold
Holding on to the back of a chair, shift your weight on to one foot as you lift your other foot off the floor. Hold for a few seconds and then place your foot down and repeat on the other side. “Ideally you want to work up to holding each lift for 30 seconds or more,” Lauren says.

4. Tandem Stance Hold
Standing next to a chair. Place your right foot in front with the toes of your left foot almost touching the heels of your right. Hold on to the chair for safety. Hold the position for 30 seconds. Switch your feet. Stepping your right foot back.

5. Standing with Eyes Close
Hold on to the back of a chair with your feet about shoulder-width apart, and close your eyes.

All of these exercises can be made more challenging by either letting go of the chair and/or closing your eyes. But be sure you’ve achieved strong balance first before you try letting go or closing your eyes.

How to Exercise Safety

Working to improve your balance is great, but it needs to be done in a controlled environment.

• A clean, clear space. “There should be nothing on the floor in any direction for about three feet,” says Lauren.
• Use the back of a chair or counter for support.
• It’s best to do these exercises on a hardwood floor.
• “Also wear supportive shoes with rubber soles—no slippers,” Lauren says.

Additionally, talk to your doctor about any new exercise program you want to begin. If you are having balance issues, your doctor can verify that your problem isn’t caused by medication or vision problems.

Find an Exercise Group

Yoga and Tai chi are great for improving balance. If you join a group, you’re more likely to do it consistently, and it’s safer to do exercise in a group environment where others can help. But more importantly, as Karpinski says, “A group class is just more fun.”

Next Steps & Resources:

• To make an appointment with a geriatric medicine specialist near you, call 800-822-8905 or visit our website.
• Learn more about geriatric medicine at Hackensack Meridian Health.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.