Better balance for walking begins before you take that first step. If you struggle with staying upright and centered while walking, perform balance exercises at home to enhance your abilities, improve your coordination and increase your independence. Reduce your chance of an injury-producing fall from limited balance that results from aging or a physical limitation. Speak with your doctor before beginning a balance training program, and use walking balance aids if needed.
Exercises
Step 1
Perform a weight shift and stand on one leg. Stand facing the back of a chair. Place your hands on the chair as needed for balance. Shift your weight onto your right leg and lift your left foot slightly off the floor. Aim to balance on your right leg for up to 30 seconds. Return your left foot to the floor. Shift your weight onto your left leg and balance for an equal amount of time.
Step 2
Walk heel to toe. Hold your arms out to the sides for balance. Step forward with your right foot and touch your right heel to your left toes. Step forward with your left foot and touch your left heel to your right toes. Continue your heel-toe walk across the room. Aim to complete 20 steps.
Step 3
Walk with high knees. Step forward with your left foot. Lift your right knee in front of you as high as you can. Hold the knee still for one to two seconds. Step forward with your right foot. Lift your left knee as high as possible to the front of your body. Hold the knee still for one to two seconds. Continue across the room for 20 steps.
Step 4
Stand on your right leg. Hold a dumbbell in your left hand with your elbow bent and your hand at your shoulder. Face your palm forward. Exhale and straighten your arm overhead. Maintain this position for up to 30 seconds. Inhale and bend your elbow to the start position. Repeat using the right hand and left leg.
Step 5
Change the surface upon which you perform the balance exercises. Stand on exercise mats, grass, a pillow or sand for increased balance challenge.
Walking Poles
Step 1
Hold a walking pole in each hand and aim the poles toward the back of your body.
Step 2
Step forward with your left foot and bring your right hand in front of your body. Place the tip of the pole on the ground in line with your hip.
Step 3
Step forward with your right foot and bring your left hand in front of your body. Place the tip of the pole on the ground in line with your hip.
Step 4
Continue walking as you use the poles for balance.
Tips and Warnings
- Perform balance exercises two or three times a week. Allow for a day of rest between workouts.
Things You'll Need
- High-backed chair
- 3 lb. to 5 lb. dumbbell
- Walking poles
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