Finding time for balance exercises during a busy day can feel like an impossible task. Between your regular workouts, work commitments, and personal errands, squeezing in an additional 30-minute workout might seem overwhelming. But it’s possible to incorporate short balance training into your daily routine, and doing so can have a big impact. “Even just a minute of balance exercises here and there adds up,” says Kristina Dunlea, a physical therapist at Brigham and Women’s Hospital in Boston. “The more you practice, the more your balance improves, making everyday activities easier and safer.”
Good balance is crucial for everyday movements like walking, standing up from a chair or bed, climbing stairs, or reaching for things on a high shelf. As we age, however, balance tends to decline, which increases the risk of falls a leading cause of injury in people over 65.
Finding Small Windows of Time
You don’t need a lot of time to work on balance. Dunlea suggests seizing small opportunities throughout your day to squeeze in balance exercises. These moments might come when you’re standing idle, such as while waiting for your coffee to brew, brushing your teeth, or during TV commercials. Even short bursts of balance work during these times can help improve your stability over time.
Using nearby furniture as support like a counter or desk can provide added safety in case you feel wobbly. You could also sit or lean on a sturdy chair when trying certain balance exercises.
Simple Balance Exercises You Can Do at Home
You don’t need fancy equipment to work on your balance. A sturdy chair or a counter can be all you need for a few key exercises:
- Sit-to-stand: Sit on a firm chair and cross your arms over your chest. Stand up without using your hands, then slowly sit back down. Repeat this motion 5 to 10 times. This exercise helps strengthen your leg and core muscles while teaching your body how to shift its weight properly, which is important for standing and walking.
- Heel raises: Stand with your feet shoulder-width apart, then slowly rise onto the balls of your feet, lifting your heels off the ground. Keep your ankles stable and don’t let them roll inward or outward. Lower your heels back down and repeat 10 times. This exercise helps improve your balance and ankle stability.
- Tandem standing: Stand with one foot directly in front of the other, heel to toe, and squeeze your inner thighs together. Hold this position for up to 30 seconds, then switch feet. This exercise improves your balance by training your body to maintain stability while shifting weight from one leg to the other.
- Single-leg stance: Stand tall and lift one foot off the floor, balancing on your other leg. Hold this position for 30 seconds, then switch legs. This exercise is especially beneficial for movements where you need to shift your weight onto one leg, like climbing stairs or stepping onto a curb.
Safety First
While these exercises are effective, make sure to stop if any of them become too difficult or if you feel at risk of falling. If you already experience balance issues, consider working with a physical therapist to tailor a program that’s safe and effective for you.
Incorporating balance exercises into your daily routine doesn’t require long, dedicated sessions—just a few minutes here and there can add up to meaningful improvements in your stability and overall health.
