How can I improve my balance?

Balance is a very important part of our every day life, even if we don’t always recognise it. Every step we take requires us to make slight adjustments to our posture and positioning so we can remain safe and upright. Generally our body is very good at naturally keeping us balanced, but certain injuries and conditions can result in impaired balance. For example, after an ankle sprain it is more difficult to balance on your injured leg, even after it has fully healed. This puts you at a higher risk of reinjuring your ankle and prevents you from returning from the activities you enjoy. Parkinson’s Disease is another condition which leads to impaired balance. Changes in the brain mean that balance is no longer an automatic reflex for people with Parkinson’s Disease, and so they are at a higher risk of falling and hurting themselves.

Even if you don’t have any injuries or medical conditions, working on your balance can be very important for maintaining your health and wellbeing – particularly as you get older. As you age, your balance reflexes gradually decline and you are slower at reacting to catch yourself. However, research suggests that if you regularly practice and challenge your balance, you can combat this decline and reduce your risk of falls and injuries. Below you will find some exercises to help you improve your balance and feel more confident throughout your daily life and activities. When practicing balance, make sure you are in a safe environment with a clear space around you.

1. Tandem stance

Practice standing with one foot directly in front of the other, with your front heel touching your back toe. Aim for 3-5 sets of 30 seconds on each foot.
Too challenging? Try a semi-tandem stance so you have a wider base of support.
Too easy? Try turning your head side-to-side or closing your eyes while balancing.

2. Single leg balance

Practice standing on one leg with your hands on your hips. Aim for 3-5 sets of 30 seconds on each foot.
Too challenging? Try lightly holding onto a wall or support.
Too easy? Try throwing a ball at the wall or a partner while balancing.

3. Single leg balance on an uneven surface

Practice standing on one leg with your foot on an uneven surface. This could be a piece of foam, a pillow, a Bosu ball or a balance disc. Aim for 3-5 sets of 30 seconds on each foot.

Too challenging? Practice balancing on a flat surface to begin with.
Too easy? Try closing your eyes at the same time!

4. Single leg balance with eyes closed

Practice standing on one leg with your eyes closed. Aim for 3-5 sets of 30 seconds.

Too challenging? Open your eyes or hold onto a support.
Too easy? Try standing on an uneven surface.

5. Arabesques

Stand on one leg with your knee slightly bent. Hinge forwards from your hips until your body is parallel to the ground, then return to an upright position. Aim for 3 sets of 8-10 repetitions on each leg.

Too challenging? Keep your back toe on the ground and don’t hinge forwards as far.
Too easy? Add a weight.