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Balance exercise is one of the four types of exercise along with strength, endurance and flexibility. Ideally, all four types of exercise would be included in a healthy workout routine. The ·¬ÇÑÊÓƵ provides easy-to-follow guidelines for endurance and strength training in its Recommendations for Physical Activity in Adults.

All four types of exercise don’t need to be done every day, but variety helps keep the body fit and healthy and makes your exercise routine interesting. Many different types of exercises can improve strength, endurance, flexibility and balance. For example, practicing yoga can improve your balance, strength and flexibility. A lot of lower-body strength-training exercises also will improve your balance.

Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults and stroke survivors. They can also benefit those who are obese since weight is not always carried or distributed evenly throughout the body. A loss of balance can occur when standing or moving suddenly. Often, we are not fully aware that we may have weak balance until we try balance exercises.

Tai chi exercises also may help prevent falls. Balance, strength and flexibility exercises can be combined.

How much do I need?

Older adults should do a variety of physical activities that include balance training as well as aerobic and muscle-strengthening activities. Determine your level of effort for physical activity relative to your fitness level. Aim for 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity a week, or a combination of the two. If you are unable or have a chronic condition that affects your ability to do physical activity safely, you should be as physically active as your abilities and conditions allow. If you think you might be at risk of falling, talk to your health care professional. 

Try these balance exercises:

• See how long you can stand on one foot or try standing on each side for 10 seconds.
• Walk heel to toe for 20 steps. Steady yourself with a wall if you need a little extra support.
• Walk normally in as straight a line as you can.
• If you find standing on one foot very challenging at first, try this progression to improve your balance:
  • Hold on to a wall or sturdy chair with both hands to support yourself.
  • Next, hold on with only one hand.
  • Then support yourself with only one finger.
  • When you are steady on your feet, try balancing with no support at all. 

Examples of balance exercises:

• Yoga
• Tai Chi

Balance exercises you can do anytime or anywhere.

• Try standing on one foot while working in the kitchen, waiting in line or brushing your teeth.
• Walk heel to toe around the house or office.
• Yoga and Tai Chi do not require expensive classes or equipment. Find an instructional book or stream videos online to get started at home. Local recreation centers and senior centers may also offer free or low-cost classes. 

What if I’m recovering from a cardiac event or stroke?

Some people are afraid to exercise after a heart attack. However, regular physical activity can actually help reduce your chances of having another heart attack. 

And AHA statement published in 2021 confirmed that regular physical activity reduces stroke risk. There is strong evidence that physical activity and can improve cardiovascular fitness, walking ability, balance and upper arm strength. 

When able, stroke survivors should aim for 40-minute sessions of moderate- to vigorous-intensity aerobic activity three to four days a week. When they are unable to, physical activity goals should be customized to their tolerance, stage of recovery, impairments and activity limitations.

If you’ve had a heart attack or stroke, talk with your health care professional before starting any exercise to be sure you’re following a safe, effective physical activity program.