Fit balance exercises into a busy day

Maintaining good balance is essential for performing everyday activities safely, yet it's a skill that often declines with age. 

This deterioration increases the risk of falls, which are a leading cause of injury and disability for people over 65, reports Harvard Health Publishing. 

Fortunately, balance exercises can help counteract this decline, and they don't require a large time commitment, according to experts.

Kristina Dunlea, a physical therapist at Harvard-affiliated Brigham and Women's Hospital, emphasises that balance training doesn't need to take up much of your day. "Just a minute of balance exercise here or there has a cumulative effect," Dunlea explains. "As your balance improves, it gets easier to carry out daily functions."

Why balance matters

Good balance is vital for tasks such as walking, climbing stairs, reaching for items in high places, and getting in and out of chairs or beds. Without proper balance, these activities can become challenging or even dangerous over time.

For those with hectic schedules, integrating balance exercises into daily routines can make it easier to stay consistent. Dunlea suggests performing these exercises during moments that are already part of your day.

"For many people, it's while waiting for coffee to brew, brushing their teeth, or even during TV commercials," she advises.

Tandem standing

Stand with your arms at your sides. Place your left foot directly in front of your right foot, heel to toe, and squeeze your inner thighs together. Lift your arms out to your sides to help you balance. Hold the position up to 30 seconds. Return to the starting position, then repeat with your right foot in front.

Heel raises

Stand with your arms at your sides. Lift your heels, shifting your weight to the balls of your feet. Try to balance evenly without allowing your ankles to roll inward or outward. Hold. Lower your heels to the floor, maintaining good posture as you do. Repeat 10 times.

Single leg stance

Stand with your arms at your sides. Bend your right knee, lifting that foot several inches off the floor, and balance on your left leg. Hold the position up to 30 seconds. Return to the starting position, then repeat the process while balancing on your right leg.