$h!* you should know...Balance: it doesn't have to get worse with age (Part 2)

Late but not forgotten...as promised below are some simple at-home exercises you can incorporate into your daily or weekly routine to help improve your balance. If you are utilizing a surface or object to help you get into position (wall, counter, etc.) make sure the object/surface is solid and sturdy to keep you safe.

The exercises below are only suggested for those who are safe standing independently, without an assistive device. If these are not appropriate for you, please contact a physical therapist who can then evaluate your needs and goals to create a balance program, specifically for you. For all the exercises below, aim to practice 3x/week, and start with holding each position for 30 seconds. Can't maintain for 30 seconds? If you lose your balance 5 seconds in, just reset and continue until 30 seconds has passed. Can you easily maintain for 30 seconds? Increase duration to 1 minute, 2 minutes!

1. Stand with feet together: perform head turns right to left and with each turn, focus your gaze on a fixed object. For added difficulty eliminate head turns and simply close your eyes. For a more advanced version, stand on an unstable surface such as a pillow, dyna disc, or BOSU ball and perform the exercises as described.

2. Stand in tandem, heel-to-toe: With one foot placed in front of the other, hold this position for 30 seconds. Increase difficulty by maintaining up to 60 seconds or perform with your eyes closed. If performing with your eyes closed, you may find it difficult to maintain for 30 seconds. That's ok! If you close your eyes and lose your balance, simply readjust and close your eyes when you are ready and complete the 30 seconds.

3. Stand on one foot: pretty self-explanatory. Pick up one foot and stand on the other. Try to maintain 30 seconds and increased duration as your balance improves. You may find your feet or lower leg start to get tired. That's ok too! Take a break and start again when your muscles are ready.

Practice! Practice! Practice! Again, be sure you are safe and have an exit strategy prior to balancing on your own. Happy balancing!