If you have begun to feel unsteady on your feet then it is a good time to start thinking about exercises that could help your balance. Below is a list of 5 exercises that can be done daily to help improve your balance. Always ensure you have something to hold onto close by or a chair behind you.
- Sit to stand from a dining room chair with no hands helping. When you sit back down try to do it as slowly as possible. Keep the back of your legs away from the chair
- Standing with your feet together. Hold this position for 30 seconds. If you feel safe with this try doing the same with your eyes closed.
- Take a step forward so that the heel of one foot goes past your other foot and then hold this position for 30 seconds. If you feel safe with this try maintaining this position with your eyes closed.
- Take one foot up onto the bottom step and then try to let go and hold this position for 15 seconds. Alternate between one side and the other. If you are able to do this try maintaining this position with your eyes closed.
- Stepping up and down the bottom step with no hand support
If these exercises feel too easy then you can adapt them by using the principle of narrowing your base of support. The less that touches the floor the harder your body has to work.
- Place one foot on step and then stand up and sit down with no hand support
- Standing on one leg for 15 seconds
- Stand with one foot in front of the other with your heel touching your toes. Maintain for 15 seconds, shut eyes and hold.
If you are experiencing problems with mobility and balance, or if you have lost confidence with some activities that used to be straight-forward, like tying shoe laces or climbing stairs, give us a call on 01453 548119 to arrange a chat with Vicky Baker, Physiotherapist, or to sign up for our Vim and Vigour programme.