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Balance exercises
Balance is trained like strength: the more you practise, the better your body responds. It helps prevent falls, supports sports and makes walking on uneven ground safer.
Start with support nearby, such as a wall or chair. When it gets easy, do it without support, with your eyes closed or on a soft surface like a cushion.
Sample plan
Session 1
- Single-leg stand · 3 sets × 30 s
- Tandem stance: one foot in front of the other · 3 sets × 30 s
- Heel-to-toe walk in a straight line · 2 sets × 60 s
- Supported calf raises · 2 sets × 12 reps
- Sit-to-stand from a chair · 2 sets × 10 reps
Key tips
- Practise every day, even for 5 minutes.
- Fix your gaze on a point ahead.
- Always keep something sturdy nearby to hold if you lose balance.
Frequently asked questions
How quickly does balance improve?
With daily practice, many people notice improvements within a few weeks.
Is it good for older adults?
Yes, it's one of the most recommended ways to prevent falls. Pair it with tai chi.
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