3 Basic Balance Exercises for Beginners

Improving your balance can seem a bit overwhelming, and sometimes scary. If you are recovering from and injury, or have had a fall, your confidence can take a big hit. It can seem really daunting getting back into your usual activities and exercise routine. The good news is- you can improve your balance. With the right exercises, some patience and persistence, you can regain your balance and confidence.

I have put together a few options for those who are feeling super wobbly, worried, or unsteady, that will help you get started. Remember to improve you will need to challenge your balance, so you need to choose exercises that you find hard! If it is too easy, it is not going to help you. You also need to find exercises that you feel are SAFE. So it's about finding that sweet spot where you have to really concentrate during an exercise, but that you still feel it's manageable for you. We don't want anyone falling over during their exercises!

1. Single Leg Balance

The description is in the name here :) Try standing on one leg without holding on, if you can. Try to hold this for 30 seconds, and repeat 3 times on each side. It is ok to wobble a bit. If you need to you can hold onto the kitchen bench or have your finger tips on the wall for support. You can even stand with your feet really close together if standing on one leg is too tricky to start with. To make it harder, swing your other leg around in circles, or even close your eyes and try to keep your balance.

2. Tandem Stance

Try standing with one foot directly in front of the other, as if you were walking on a tight rope. Try to hold this position for 15-30 seconds, repeat on each side 3 times. You can hold onto the wall for support if you need to, and if it's too easy, try raising your arms up overhead and back down as you are standing there, or turning your head to look over one shoulder then the other a couple of times. 

3. Sit to Stand No hands

You probably do this a lot each day, so it can seem like a silly exercise, but try to stand up and sit down from a chair without using your hands to help. If you are feeling particularly unsteady it can be helpful to use your hands to make sure the chair is where you think it is before you sit back down. That is being sensible. A few things to make this easier: Doing this exercise near a table can help you feel a little more confident, or doing this from a higher chair. To make it harder: do it from a lower chair, cross your arms across your chest, or hold onto something whilst you are standing and sitting.

Remember safety first, so modify the exercises so you feel challenged, but capable of completing the exercises safely. 

Give them a go every day for at least 2 weeks and see if you feel like they are getting easier!

If you are up for more of a challenge check out my 5 weeks beginner balance program. It has a heap of exercise ideas and variations to really put you on the right track to improving your balance.

https://www.thestabilityphysio.com.au/products/5-week-beginner-balance-exercise-program

Enjoy!