4 Exercises for Better Balance

When we talk about finding balance, we think of the work-life balance, diets and even our bank accounts. But it’s also important to have the balance it takes to stand on your own two feet.

The strength, endurance and flexibility it takes to maintain good balance is important because that stability can reduce pain, improve athleticism, help prevent falls and injuries, and is an indicator of overall longevity.

Working on your balance also can improve posture, which reduces the risk of back pain and arthritis. In addition, studies indicate that athletes who regularly perform balance exercises experience improved dexterity.

Improving balance also can help prevent falls and injuries. For example, when was the last time you tried to stand on one foot for more than 10 seconds? Can you do it now? A 2020 study found that 20% of older adults couldn’t stand on one leg for more than 10 seconds, which was associated with a twofold mortality risk within 10 years. In fact, falls are the leading cause of injury and death for those 65 and older.

However, seniors are not the only ones taking a tumble. A 2021 study found that even adults 18 to 24 were slipping, tripping or falling more often. In 16 weeks, 48% of the 325 participants fell once, 25% fell more than once, and 10% reported being injured while walking or participating in sports. Other risk factors for people of all ages are being overweight (due to uneven distribution of weight) and taking prescription medication that can make you dizzy.

So, what can you do to avoid injuries and tumbles? To better your balance and increase your longevity, try these four exercises:

Step Up - Step up and down in a slow, controlled manner. Start with five reps for each leg, and increase steps as you get stronger.

“Tightrope” Walk - Sometimes called the heel-toe walk, this exercise opts for using the ground, but you still walk as if using a tightrope. Place one foot in front of the other, touching heel to toe, and try to walk 20 steps.

One-Legged Pose - Remember that being able to stand on one leg is an indicator of longevity. If you have trouble, stand behind a chair, holding onto the backrest with both hands. Then, lift one knee toward your chest and try to balance for at least five seconds before switching legs. Repeat the process five to ten times.

Modified Plank - Use an exercise ball to help build your core, as a strong body helps with balance. If you’ve done yoga before, this is like the plank position, but you rest your elbows and forearms on a stability ball instead of the floor. Try to hold this position for five seconds.

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