Balance Exercise

Balance is always important. As we get older it may become harder for us to maintain our balance. However, there are things we can do to improve our balance. This is what Uncle Bud is telling all the members attending the Coffee Club this morning.


He starts by telling us that he is going to share things we can do to improve our balance but wants us to understand when he gives us a time limit for each exercise that we need to realize as we progress we need to challenge ourselves to improve by increasing the time spent on each exercise.


Stand on One Foot:

  1.  Stand on one foot behind a sturdy chair and hold on to it for balance.
  2.  Hold the position for 10 to 15 seconds.
  3.  Repeat this for 10-15 seconds.
  4.  Now do the same thing with the other leg.



You may be unsteady on your feet. If so, try doing this exercise near a wall so you can steady yourself when you need to do so.

  1.      Place your heel of one foot just in front of the toes of the other foot so that they touch or almost touch. Raise your arms to your sides until they are shoulder height.
  2.      Focus on a spot ahead of you to help steady you as you walk.
  3.      Take one step. Put your heel in front of your other foot.
  4.      Repeat this exercise for 20 steps.
  5.      Change feet and repeat.


Balance Walk

  1. Lift your arms shoulder height.
  2. Again choose a spot to focus on in front of you. This will help you keep your balance.
  3. Putting one foot in front of the other walk in a straight line. Repeat with the other foot.
  4. Lift your back leg as you walk. Pause for 1 to 2 seconds before stepping forward.
  5. Repeat for 20 steps then do the same with the other foot.

Challenge Yourself to Improve your Balance

Exercises to improve your leg and ankles strength can also help improve your balance. As you progress you may want to add these challenges. They can help you even more.

  1. Hold on to a study chair with both hands. This will give you the support you need.
  2. If you want to challenge yourself further you can try holding on with only one hand. Do not do this if you do not feel comfortable.
  3. As you begin to feel even more steady you can just use on finger for balance. Once you achieve this you can do the exercises without holding on at all.
  4. Once you are steady on your feet, you can try doing the exercises with your eyes closed. Do not attempt this if you are the least bit uncomfortable.


Cool Down

All too often we forget the importance of the “cool down” period. Cooling after you exercise gives your muscles time to return to rest. Remember, this is important as it may help prevent injury. Remember that the cooling down period is as important as the exercises.

Exercise is also important when you are trying to lose weight. For professional help please contact Weigh to Wellness at 205-994-2393. Visit them on the web at

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