Balance Exercises to Do at Home

Fall risk increases as we age. According to the U.S. Centers for Disease Control and Prevention (CDC), there are approximately three million emergency room visits due to falls, and injuries from falls can have a significant impact on your life.

One of the primary risk factors for falling is reduced muscle strength, particularly in the lower body. You can increase your muscle strength, and therefore decrease your fall risk, by doing some basic exercises at home. These exercises will both target the muscles of your lower body for strength training and fine-tune your sense of balance.

Sit to Stand

1. Sit in a sturdy chair with a surface, such as a table or counter, in front of you.
2. Lean your chest forward and shift your body weight over your thighs.
3. Use your leg muscles to push yourself up into a standing position. Note: when starting out, you can use your hands to help push yourself up, but the goal is to stand using just your leg muscles.
4. Stand tall for a few moments.
5. Slowly lower yourself down. Try not to drop your body back down into the chair; instead, ease yourself down with control by activating your abdominal and upper leg muscles.
6. Repeat five to ten times.

Standing Heel Raises

1. Stand in front of a chair or surface, such as a table or counter, that you can use to catch yourself if necessary.
2. Slowly rise up onto your tiptoes. You should feel the muscles at the back of your lower leg activate.
3. Hold yourself steady on the chair in front of you, if necessary, but don’t put too much weight on it. It is to help keep steady, not support weight.
4. Slowly lower yourself back down from your tiptoes.
5. Repeat five to ten times.

Marching in Place

1. Stand in front of a wall or with a chair or surface, such as a table or counter, in front of you.
2. Lift one knee straight up, like a soldier marching. Aim to have your upper leg parallel to the ground. If you cannot go that high, go as high as you can.
3. Lower that leg and lift the other one in the same fashion.
4. If you feel unsteady, use the chair to keep your balance. Additionally, clenching the muscles behind your belly button can help maintain balance.
5. Repeat for twenty to thirty steps.

How These Help

These exercises target muscles in your legs, and strengthening these muscles will keep you steadier on your feet in your daily routine. Additionally, you’ll find that they also engage your core (abdominal) muscles, which is your center of balance. Keeping your core muscles strong will also help with balance and gait.

If you begin having spells of dizziness or vertigo while doing these exercises, it could be a sign of a balance disorder. Consult with a balance specialist and have a balance test performed to determine if that’s the issue. Treating balance disorders will also dramatically reduce your fall risk. Call Carolina Ear Nose & Throat – Sinus and Allergy Center to find out more.