So how do you start? Luckily, most balance workouts don’t require any special equipment, and you can start at home. As with any new exercise program, be sure to talk to your doctor first and have a chair nearby to hold on to if you feel unsteady.
Try these five balance exercises two to three times a week, gradually increasing the difficulty as you feel comfortable and begin to improve your strength.
STANCE ON ONE LEG
Stand behind a chair with both hands. Lift one leg off the floor, bend the raised knee toward your chest, and stand on one leg for five seconds. Repeat five times, then do the same with your other leg. Too easy? Hold on to the chair with one hand, release both hands, or try to close your eyes.
BODYWEIGHT SQUATS
Stand with your feet hip-width apart, toes pointing forward. Bend your knees and lower yourself until your thighs are parallel to the floor, keeping your weight in your heels. Extend your arms out in front of you if you need help with balance, or squat lower if it’s too easy. Repeat 10 times. Hold a dumbbell to add to the difficulty.
BIRD DOG
Start on your hands and knees with your back flat. Raise one right leg behind you and raise the opposite right arm in front of you, so that you are balancing on one knee and one hand. Hold for five to 10 seconds, then repeat on the other side.
LATERAL LEG RAISE
Stand behind a chair with both hands. Raise one leg out to the side, trying to keep your body as still as possible. Repeat with the other leg, five times on each side. Increase the intensity by holding the leg longer or letting go of the chair.
TANDEM POSITION
Stand up straight and place one foot directly in front of the other, your heel touching your toe. Keep equal weight on both feet, knees slightly bent. Hold for 30 seconds, then switch feet, repeating three times. Close your eyes to make the task more difficult.
By Hilary Achauer © The New York Times
This story originally appeared in The New York Times.