Falls are a leading cause of unintentional injury deaths worldwide, with people over 60 suffering the highest number. Maintaining balance can significantly impact our longevity and quality of life. A study by Brazilian researchers found that 20% of older adults couldn’t balance on one leg for 10 seconds or more, and this inability was associated with a twofold risk of death within 10 years.
Dr. Lewis Lipsitz, a Harvard University professor, emphasizes the importance of balance training. “There’s a downward spiral of people who don’t exercise and become weaker and weaker,” he says. The good news is that you can start working on balance training at home with no special equipment.
Here are five exercises to improve your balance:
1. Single-Leg Stance: Stand behind a chair, holding on for support, and lift one leg off the ground for 5 seconds.
2. Body-Weight Squats: Stand with feet hip distance apart and lower yourself until thighs are parallel to the floor.
3. Bird Dog: Start on hands and knees, lifting one leg straight behind you and extending the opposite arm in front.
4. Lateral Leg Lift: Stand behind a chair, holding on for support, and lift one leg to the side for 5-10 seconds or letting go of the chair.
5. Tandem Stance: Stand up straight with feet together, then switch legs, keeping equal weight on both feet.
Perform these exercises two or three times a week, gradually increasing difficulty as you feel comfortable. If you’re concerned about falling, hold a chair for balance or have one nearby. Remember, having good balance doesn’t mean handstands and acrobatics – it’s about strengthening your core and legs.
Source: https://www.nytimes.com/2025/02/22/well/move/balance-exercises-aging.html