Balance is something we rarely think about until it starts to change. Muscle strength, joint flexibility, vision and inner-ear health all play a part, and each can shift with age, illness or inactivity. The encouraging news is that balance can be improved at any stage of life with simple, regular practice.
Strengthen the muscles that support you
Strong legs and core muscles help you stay upright and recover quickly if you trip. Gentle sit-to-stand exercises from a sturdy chair, heel raises while holding a counter and slow marching on the spot all build strength safely at home.
Practice balance a little every day
Try standing with one foot slightly in front of the other while holding onto a counter, then progress to lighter support as you feel steadier. Walking heel to toe along a hallway and gentle tai chi or yoga classes are also excellent for coordination.
Make your home safer
Clear walkways of clutter and loose rugs, add night lights to hallways and bathrooms, and install grab bars where you need extra support. Wear well-fitting shoes with good grip, both indoors and out.
Every small step you take to improve your balance is a step toward lasting independence.
Things that can affect your balance
Talk to your doctor if any of these apply to you:
- Feeling dizzy or lightheaded when you stand up
- Changes in your vision or an out-of-date glasses prescription
- New medicines that make you drowsy
- Pain or stiffness in your hips, knees or feet
- A recent fall or a fear of falling
Always practice balance exercises next to something sturdy, such as a kitchen counter, and stop if you feel dizzy or unwell.
Our joint, bone and physiotherapy team can assess your strength and balance and create a gentle, personal program to help you move with confidence again.