As we get older, staying steady on our feet becomes more important than ever. Falls are one of the most common causes of injury for older Australians. They can lead to fractures, hospital stays, and a loss of confidence in daily activities. The good news is that simple exercises can help improve your balance, strengthen your muscles, and boost your confidence in movement!
Research shows that practicing balance exercises regularly can make a real difference in preventing falls. Many of our clients tell us they feel more confident and steadier after just a few weeks of simple balance training! Best of all, you don’t need fancy equipment—just a little time each day to focus on your stability. Here are some easy exercises to help you stay active and independent.
1. Tandem Walking
This exercise helps with coordination and makes walking feel steadier.
- Stand up straight with your arms relaxed at your sides.
- Place one foot directly in front of the other, so the heel of your front foot touches the toes of your back foot.
- Walk forward in a straight line for 10 to 15 steps.
- Use a wall or a sturdy piece of furniture for support if needed.
- Repeat three times.
2. Weight Shifts
This simple movement helps improve balance and control.
- Stand with your feet hip-width apart.
- Slowly shift your weight onto one foot and hold for a few seconds.
- Return to the middle, then shift your weight onto the other foot.
- Do this 10 times on each side.
3. Sit-to-Stand
This is a great way to strengthen your legs and make getting up from a chair easier.
- Sit on a sturdy chair with your feet flat on the floor.
- Try to stand up without using your hands, keeping your back straight.
- Slowly lower yourself back down and repeat.
- Aim for 10 to 15 repetitions.
4. Sidestep Walking
Stepping sideways helps with stability and reduces the risk of falls.
- Stand with your feet hip-width apart.
- Take a step to the side with one foot, then bring the other foot to meet it.
- Continue for 10 steps in one direction, then return the other way.
- Do three sets.
5. Step-Ups
A great way to strengthen your legs and improve coordination.
- Stand in front of a sturdy step or low platform.
- Step up with one foot, then bring the other foot up to meet it.
- Step back down, one foot at a time.
- Do 10 repetitions per leg.
6. Backward Walking
Walking backward may feel different, but it’s great for balance and coordination.
- Stand up tall and take small, controlled steps backward.
- Hold onto a wall or railing if needed.
- Walk backward for 10 steps, then return to the start.
- Repeat three times.
How Often Should You Do These Exercises?
For the best results, aim to practice these balance exercises at least three to five times per week. Start with just a few repetitions and gradually increase as you feel more comfortable. Consistency is key - regular practice will help improve your strength, coordination, and confidence over time.
Safety Tips
- Always have a sturdy chair, wall, or countertop nearby for support.
- Wear comfortable, non-slip shoes.
- Start slow and build up gradually as you gain confidence.
- If you feel unsteady or dizzy, stop and rest.
- If you have any health or safety concerns, please get in touch prior to starting these exercises.
Exercise Classes for Extra Support
If exercising at home on your own isn’t for you, we also offer daily exercise classes, designed to keep you moving in a safe and supportive environment. Our clients love these classes - not just for the great exercises, but also for the fun, friendly atmosphere and social connection! Balance and strength are our main priorities, and our classes are a great way to stay active while enjoying the company of others!
Keeping You Strong and Steady
Staying active and working on your balance can help you move more confidently and reduce the risk of falls. These simple exercises are a great place to start, and the more you practice, the easier they’ll feel.
If you’d like some personalised advice or a balance program tailored to your needs, we’d love to help! Book a physiotherapy consultation with Back in Motion Mentone today and let’s work together to keep you strong, steady, and on your feet.
Call us on 9583 1149 or book online!