Balance exercises help prevent falls. You can combine the balance exercises with the strength exercises. Do at least two 20-minute sessions of balance exercises per week. Beginners should complete a minimum of one set of repetitions. Start light; then gradually increase the weight. Remember, you can buy inexpensive weights at discount stores, or you can make your own. Balance is a key component of fitness and is essential to any physical activity we do, including sports or aerobic activities. Balance exercises strengthen leg muscles to help keep you on your feet!
Follow along with the 5 minute Texercise video to increase your balance. Good balance is�essential in helping prevent falls, which helps prevents broken bones and hospitalization.
Hip side kickHold on to a heavy chair or kitchen countertop for balance. Keep legs shoulder width apart and toes pointed forward. Extend your left leg out to the side, keeping your knee straight. Do not lean. Repeat 15-20 times with each leg for one set.
Do 2-3 sets of exercise above.
Perform exercise using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.
Repeat the exercise above, but extend leg back. Return leg and repeat.
CAUTION! Make sure you don’t let your foot turn out; keep your toes pointing forward.
Leg liftsUsing a chair if necessary, march in place four times in each phase: 1. Foot raised six inches; 2. Foot raised 12 inches; 3. Foot raised 18 inches; 4. Foot raised as high as you can. Repeat 15-20 times for one set.
Do 2-3 sets of the exercise above.
Do the exercise using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the weight.
CAUTION! Be sure to keep your body tall and vertical. Do not allow your leg to swing your body. Tighten your stomach before each lift to help prevent upper body movement.
Level 1Standing next to a wall or sturdy object for support, stand on one leg. Try to maintain balance for 10-15 seconds or as long as possible without support. Repeat 5-10 times with each leg, taking alternating steps as quickly as possible.
Do the exercise above using support, then lift your leg. Once you have balance, let go and try to maintain balance. Repeat 5-10 times with each leg taking the weight.
Do the exercise above using support, then close eyes. Try to balance on one leg. Work to increase the number of sets completed.
Walking figure eightPractice walking in a figure eight. Start with a large figure eight.
Practice walking in a figure eight. Make it more difficult by walking in a smaller figure eight.
Practice walking in a figure eight. Challenge yourself by looking straight ahead, not down.
Heel/toe raisesUsing support, gently rise up on toes and rock back on your heels. Repeat 15-20 times to complete the set.
Do 2-3 sets of the exercise above.
Do the exercise using one hand or no hands. Increase the number of sets.
Leg swingUsing a sturdy object for support, swing leg forward and back, making sure each movement is controlled. Repeat 15-20 times with each leg for one set.
Do 2-3 sets of the exercise above.
Do the exercise, but try holding on with one hand or with no support. Increase the number of sets.
CAUTION! Be sure to keep your upper body still and vertical. Move your legs only as far as possible without moving your upper body.
Updated: December 13, 2011