To get all of the benefits of physical activity, try all four types of exercise — endurance, strength, balance, and flexibility. This page addresses balance exercises.

Important for Fall Prevention
Each year, more than one-third of people age 65 or older fall. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person’s life. If you fall, it could limit your activities or make it impossible to live independently. Balance exercises, along with certain strength exercises, can help prevent falls by improving your ability to control and maintain your body’s position, whether you are moving or still.

Try these 5 exercises that are aimed at improving your balance and your lower body strength.

1. standing on one foot
2. walking heel to toe
3. balance walk
4. back leg raises
5. side leg raises

Anywhere, Anytime
You can do balance exercises almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby to hold on to if you become unsteady. In the beginning, using a chair or the wall for support will help you work on your balance safely. Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Do the strength exercises — back leg raises, side leg raises, and hip extensions — two or more days per week, but not on any two days in a row.

Safety Tips
• Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
• Talk with your doctor if you are unsure about doing a particular exercise. (***Always do repetitions as you are able. Build up to more repetitions. Be safe and comfortable****)

1. 1. Balance Exercise – Standing on One Foot Improve your balance by standing on one foot.
2. Stand on one foot behind a sturdy chair, holding on for balance.
3. Hold position for up to 10 seconds.
4. Repeat with other leg
5. Repeat on each leg as you feel able