Our Balancing Act

You probably have a pretty good idea of your health status. You may be able to reel off your blood pressure and cholesterol levels and maybe even your body mass index. But have you had your balance checked lately?

Try this. Put on a pair of comfortable shoes. Then stand with your arms relaxed at your sides. Lift one foot about six inches off the floor and hold that pose for 30 seconds.

If you felt a little wobbly, you’re not alone. Balance tends to erode with time. For weekend athletes, lost equilibrium can mean more spills on the slopes or wipeouts in the surf. For the sedentary, it can bring a surprise encounter with the sidewalk.

Even if a fall doesn’t injure much more than your pride, it sets the stage for subsequent stumbles. One fall increases the chance of the next, as does the mere fear of falling. Every year, more than a third of people over 65 — and half of those over 75 — take a tumble. Falls account for about 300,000 hip fractures annually. For older people, they’re the leading cause of death from injury and a major cause of disability.

Yet falls aren’t an inevitable consequence of growing older. It’s possible to regain equilibrium and compensate for permanent balance deficits.

Here are a few simple exercises that have improved strength and balance even in frail nursing-home patients. You can do them at home in a few minutes (as shown in the illustration below).

Balance exercises

Plantar flexion

Stand straight, holding on to a table or chair for balance. Slowly stand on tiptoe, as high as possible. Hold position. Slowly lower heels to the ground. Repeat 8 to 15 times. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress. (Hold chair with one hand, then one fingertip, then no hands; then, if steady, do exercise with eyes closed.)

Knee flexion

Stand straight, holding on to a table or chair for balance. Slowly bend knee as much as possible so foot lifts up behind you. Hold position. Slowly lower foot all the way back down. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Side leg raise

Stand straight with feet slightly apart, holding on to a table or chair for balance. Slowly lift one leg to side, 6–12 inches. (Keep back and knees straight throughout the exercise.) Hold position. Slowly lower leg. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Hip flexion

Stand straight, holding on to a table or chair for balance. Slowly bend one knee toward chest, without bending waist or hips. Hold position. Slowly lower leg all the way down. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Hip extension

Stand 12–18 inches from table or chair. Bend at hips and hold on to chair. Slowly lift one leg straight behind you, keeping leg straight. Hold position. Slowly lower leg all the way down. Repeat 8 to 15 times on each leg. Rest a minute; then do another 8 to 15 repetitions. Add modifications as you progress (same as those for plantar flexion).

Anytime, anywhere

These types of exercises also improve your balance. You can do them almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby to hold on to if you become unsteady.

Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch.
Stand on one foot (while waiting in line at the grocery store or at the bus stop, for example). Alternate feet.
Stand up and sit down without using your hands.