I hear about people falling all the time, and that’s when they finally get into physical therapy and start personal training. But falls can be prevented. Balance, like any other skill, fades when you stop practicing it. And most people aren’t practicing it, even if they work out. When was the last time you stood on one foot or jumped onto something? We used to do it all the time as kids, but now? Almost never.
About one in four adults over 65 falls each year. Falls are the leading cause of injury in that age group. But it turns out that your balance actually starts getting worse quietly in your 40s and 50s. The good news is that you can work on your balance with practice at any age, and it doesn’t have to be a whole dedicated routine. It’s just a few minutes that you can do at home or build it into your workout.
Drill one: Single leg stand at the bathroom sink. Stand on one foot while brushing your teeth. Make sure you hold onto the counter. And as you get better, try it without holding on. Stand on your right foot in the morning and your left foot at night. This one is easy to stick with because it’s attached to a habit you already have, and it only takes about a minute. Once you get good at this, you can progress by turning your head slowly side to side or closing your eyes. Closing your eyes is a really big jump, so make sure you’re careful and keep a hand hovering near the counter when you do this.
Drill two. Heel to toe walk. Walk a straight line down the hallway with your heel directly in front of your toes like a tightrope. Take 10 steps down and back. It might look funny, like you’re at a DUI stop in your own home, but it works.
Drill three. Sit to stands. Sit down in a chair with your arms crossed across your chest and then stand up without your hands. Then sit back down slowly, taking about three seconds to go down. Do this for eight to 10 reps. Getting out of a chair is a strength move. It’s a squat, which is an everyday functional movement you’ll use forever, and a big bonus is that it will preserve muscle mass and bone density. It’s also a balance move, and it determines how independent you stay. Strength is a big part of having balance because controlling your body weight takes leg power. Doing these sit to stands builds that strength.
When you’re doing any of these exercises, make sure you’re holding on to a counter, a rail, or a sturdy chair. The point is to challenge your balance, not test it. If you use a cane or a walker, or you’ve fallen this year, talk to your doctor or PT first.
Six weeks of daily practice will surprise you: stepping into pants standing up, reaching a high shelf without thinking twice, or just feeling more stable getting out of the car. Nobody plans to be the person who falls. So spend a few minutes a day and fight back.
Jamal Khan, MPA, CSCS, is a Certified Strength and Conditioning Specialist and a doctoral student in public health at Johns Hopkins University. He trains clients in their homes across the Rockaway peninsula.
