Improve Your Balance

Each year, more than 2 million older Americans go to the emergency room because of fall-related injuries. Balance exercises can help prevent falls and avoid the disability that may result from falling.

Be sure to try all four types of exercise — endurance, strength, balance, and flexibility.

Safety

  • 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 balance exercise.

How Much, How Often

You can do balance exercises almost anytime, anywhere, and as often as you like. Also try lower-body strength exercises because they can help improve your balance. Do the lower-body strength exercises 2 or more days a week but not on any 2 days in a row.


Progressing

Challenge yourself as you progress. Start by holding on to a sturdy chair for support. When you are able, try holding on to the chair with only one hand. With time, hold on with only one finger, then with no hands at all. If you are really steady on your feet, try doing the exercise with your eyes closed.

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