10 Exercises That Will Improve Your Balance

Balance is one of the primary areas of focus at Wise & Well. Balance is the foundation of mobility and without it, we are at risk of falls, which could result in broken bones or more serious consequences. Below are some of my favorite and most effective balance exercises. I recommend you first connect with a Wise & Well health coach to determine the safest and most appropriate exercise sequence for you.

1. Mini Squat

   Gently hold onto the back of the chair or counter with your feet shoulder-width apart. Slowly bend your knees and squat down just a few inches. Keep your knees directly over your feet. Hold for 5-10 seconds, then return to the starting position. Repeat 10 times.

2. Knee Raises

   Lightly place fingertips onto the back of the chair or counter. Slowly lift your knee to hip height. Hold for 3 seconds, then return to the starting position. Repeat 10 times and then switch sides.

3. Side Kicks

   Lightly place fingertips onto the back of the chair or counter. Slowly kick your leg out to the side. Hold for 3 seconds, then return to the starting position. Repeat 10 times and then switch sides.

4. Back Kicks

   Lightly place fingertips onto the back of the chair or counter. Slowly kick your straight leg behind you. Hold for 3 seconds, then return to the starting position. Repeat 10 times and then switch sides.

5. Heel Raises and Toe Raises

   Lightly place fingertips onto the back of the chair or counter. Rise up on your toes and return back down. Shift your weight to your heels and lift your toes up off of the floor. Repeat 10 times, then find balance in the center, noticing where you feel most balanced.

6. Side Stepping

   Stand with a long counter in front of you, only touching the counter if you need to regain your balance. Step sideways with one leg and bring your other foot to it. Repeat for 5 steps in the same direction. Repeat 5 steps in the opposite direction.

7. Static Standing

   Stand on a firm surface backed into a corner of a room or stand facing a countertop. Touch the walls or counter only to regain your balance and prevent a fall. Stand with your feet close together, toes touching. Try to count to 30 without losing your balance. If this is easy, try closing your eyes to increase the challenge.

8. Tandem Standing

   Stand on a firm surface backed into a corner of a room or stand facing a countertop. Touch the walls or counter only to regain your balance and prevent a fall. Stand with one foot in front of the other. Try to count to 30 without losing your balance. Try turning your head side to side slowly or closing your eyes to increase the challenge.

9. Single-Leg Standing

   Stand on a firm surface backed into a corner of a room or stand next to a countertop. Touch the walls or counter only if you need to regain your balance. Stand on one leg. Try and remain steady for 10-15 seconds. Repeat with your other leg. Continue alternating sides.

10. Wall Stands

    Stand with your back leaning against a wall. Position your feet about 1 foot away from the wall. Without using your hands, try to bring your body forward to stand up straight. Hold for 3 seconds, then reach back with your hands and lean your back (and shoulders) all the way against the wall. Repeat 10 times.

---

Don’t forget to book an appointment with Wise & Well for in-depth balance coaching!