If you've been feeling dizzy or noticed changes in your balance, don't dismiss it. Balance problems may develop due to age; neurological conditions like multiple sclerosis, a stroke or Parkinson's disease; diabetes; inner-ear disorders; foot problems and cataracts, notes Harvard Medical School. You can regain your balance by gaining muscle strength and becoming more active. If your doctor approves, you can use exercises and fitness routines to help tone your muscles and improve your balance at the same time.
Step 1
Take a dance class, recommends "Reader's Digest" in the article "Improve Your Balance." A dance class may be beneficial, especially for older patients, to improve coordination and keep the muscles strong.
Step 2
Exercise with a stability ball, recommends Lexi Walters in "Fitness" magazine. Try the squat-with-a-ball exercise. Stand about 2 feet away from a wall with your back facing it. Balance a stability ball between the small of your back and the wall so you do not have to hold it in place. Stand with your feet about shoulder-width distance apart and bend your knees to lower yourself and the ball into a squatting position, until your knees are at about a 90-degree angle. Stay in this position for three counts, then straighten your knees to come back to standing. Repeat eight to 12 times.
Step 3
Improve balance and tone your muscles with balance bicep curls, recommends MayoClinic.com in the article "Balance Exercises." Stand up straight with your feet approximately hip-width apart. Hold a hand weight in your left hand with the palm of your hand facing the ceiling and your elbow bent. Lift up your right leg so it is about six inches off the ground and hold it up to 30 seconds, or as long as you are able.
Step 4
Try the toe walk exercise to strengthen the calves and improve balance. Stand next to a wall and put your right hand up to the wall to keep your balance. Stand on the balls of your feet by lifting your heels up off of the ground. Walk forward about 10 steps on your toes. Keep your weight toward the big toe rather than on the little toe. Lower yourself back to the ground, then turn so your left side is facing the wall. Place your left hand on the wall, stand on the balls of your feet and walk back 10 steps.
Step 5
Take a tai chi class to prevent falls, tone muscle and improve coordination, recommends "Reader's Digest." Because tai chi involves slow and controlled movements, it may help improve your balance.
Tips and Warnings
- Wear comfortable clothing and shoes when performing exercises or other physical activities.
- A loss of coordination and balance may be the sign of a more serious condition -- consult your doctor before using home remedies and exercises to improve your balance.
Things You'll Need
- Stability ball
- Hand weight
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