Exercises for Improving Your Balance

Balance is the ability to maintain a posture, move between postures and the ability not to fall when reacting to an external disturbance.

Did you know that one’s control of balance starts to decline from the age of 40 to 50 years old? Having a poor balance is a significant risk factor for falls!

In older adults, balance becomes impaired due to the following causes:

Ageing
Deterioration in vision
Muscle weakness
Reduction in proprioception (the body’s ability to sense or be aware of its movements and position)

It is therefore important to improve the body’s sensory, cognitive and musculoskeletal systems, which in turn helps to reduce the risk of falls. Here are some simple exercises to help improve balance and strength!

Note: The following balance exercises are intended to provide general guidance for patients to do safely on their own. Read the instructions carefully and perform the exercises within your own limits. Stop exercising immediately if you feel unwell.

Balance and Strength Training Exercises

Repeat each exercise at least 10 times per day, for at least three times a week.

Hip Abduction (Standing)

Hold onto a stable support
Lift one leg sideways slightly
Slowly lower the leg back down
Repeat with the other leg

Half Squat

Hold onto a stable support
Bend hips and knees slightly as though you are sitting on a chair
Slowly stand back up

Heels Raise

Hold onto a stable support, if required
Lift heels as high as you can
Slowly lower heels back down

Toes Raise

Hold onto a stable support
Rock your feet back and forth from toes to heels

Sit to Stand

Sit on a chair and lean forward
Straighten hips and knees to a standing position
Bear your body’s weight equally on both legs

Step Up and Down

Hold onto a stable support, if required
Step up with your left leg to a stool
Step back down with your left leg
Repeat the same for the right leg

Single Leg Stance

Hold onto a stable support, if required
Raise one leg off the floor and slowly remove your hand support
Hold this position for 10 seconds and work your way up to 60 seconds
Repeat with the other leg

Tandem Stance/Walking

Hold onto a support, if required
Walk forward with the heel of one foot touching the toes of the other

Walk Backwards

Hold onto a support, if required
Walk backwards
Take large steps and do not drag your feet

Step in Star Formation

Stand on one leg
Reach and tap for a different direction of a star formation with the other leg and return the extended leg back to the starting position
Do not drag your feet
Repeat with the other seven directions of the star formation, then switch legs

Forward Lunge

Step forward with one leg, bending both knees
Keep the back straight
Repeat with the other leg

Side Lunge

Stand with knees slightly bent, stomach tightened
Alternate step to side with left leg
Repeat with the right leg

Please seek your doctor’s or physiotherapist’s advice should you have any doubts or concerns before starting the exercise routines.

The National Heart Centre Singapore (NHCS) is not liable for any adverse events or injuries sustained from the above exercise routines.