Balance Exercise Functional Strength
September 15th, 2023
4 Exercises for Better Balance
In a recent blog post about the importance of strength training to combat and prevent muscle decay, we discussed the importance of balance to defend against the risk of falling. We also touched on the fact that the number one cause of accidental death in adults over the age of 65 is falling, and the best way to reduce your risk is adhering to a workout routine that includes balance exercises.
At Nielsen Fitness, we specialize in fitness for older adults. Our trainers are equipped with the knowledge and tools to make sure your risk of falling is as minimal as possible. This post shares a few of our favourite balance exercises for fall prevention – we’ve provided instructions for each exercise below and you can also click here to see them demonstrated by our trainer Liz (note: if you’re a beginner, don’t hesitate to hold onto the wall or a table while you do these!)
4 Exercises for Better Balance
heel toe raises
Heel-toe raises are a great movement for beginners, as both feet remain on the ground throughout the exercise.
Step 1: Stand with your eyes facing forward. We recommend gazing at a fixed spot in front of you to maintain focus.
Step 2: Brace your core by exhaling as you pull your naval in toward your spine. Maintain this braced position as you breathe normally.
Step 3: Shift your weight back into your heels and lift your toes one or two inches off the floor. Hold this position for three seconds before shifting your weight forward to your toes and lifting your heels. Hold this position for three seconds as well.
Step 4: Continue alternating between lifting your heels and lifting your toes for 10 to 20 lifts. If you’re struggling at first, don’t be afraid to use the back of a chair (or a walker or cane if you have one) for some assistance. Safety first!
tandem walk
The tandem walk (or heel-toe walk) is by far our most popular exercise for basic balance training. It’s a strong way to build confidence, as minimal single-leg balance is required.
Step 1: Stand with your eyes facing forward. We recommend gazing at a fixed spot in front of you to maintain focus.
Step 2: Brace your core by exhaling as you pull your naval in toward your spine. Maintain this braced position as you breathe normally.
Step 3: Lift one foot and place it directly in front of the other in a heel-toe fashion. The heel of your front foot should be touching the toes of your back foot.
Step 4: Continue this maneuver as you walk across the room. Aim to complete 20 steps. You can place your hands on your hips or out to the sides (in a “T” position) for more control. Again, you can use some assistance here (a person, walker, or wall) if you’re struggling to get started. Reduce the amount of assistance as you improve.
single-leg balance
Single-leg balance exercises are the best way to ensure that your balance is equal on the left and right sides.
Step 1: Stand with your eyes facing forward. We recommend gazing at a fixed spot in front of you to maintain focus.
Step 2: Brace your core by exhaling as you pull your naval in toward your spine. Maintain this braced position as you breathe normally.
Step 3: Lift one foot just a few inches off the ground and hold. Try to maintain this lift for a minimum of 30 seconds without letting the elevated foot touch the ground. Repeat on the other side.
Step 4: Once you can hold a slight lift for 30 seconds, increase the challenge of the exercise by placing the sole of your foot on the inside calf of the opposite leg. Once this becomes easy, try to bring your lifted knee to 90 degrees. Again, hold each leg for a minimum of 30 seconds and start with assistance if needed.
leg swings
Leg swings are a great way to add dynamic movement to your single-leg balance in order to increase the challenge and functionality of the exercise.
Step 1: Stand with your eyes facing forward. We recommend gazing at a fixed spot in front of you to maintain focus.
Step 2: Brace your core by exhaling as you pull your naval in toward your spine. Maintain this braced position as you breathe normally.
Step 3: Lift one foot just a few inches off the ground and hold. Once you feel in control of your elevated foot, add a small pendulum swing back and forth.
Step 4: Gradually increase the range of motion of your swing without teetering left and right. Try to keep your hips square: toes, knees, and hips facing forward. Aim to swing for at least 30 seconds, then repeat on your opposite leg.
final words
When it comes to building balance—or any physical skill—safe progression is key. If you’re at a high risk for falling, do not perform these exercises alone. Always make sure there is someone close by to help in case of emergency, especially if you’re challenging yourself without assistance. If you’re looking for further guidance and safety, contact Nielsen Fitness. Our expert personal trainers are here to support your fitness journey!