Balance usually fades slowly and quietly. Most people don't notice until a curb, a step, or a quick turn catches them off guard. The good news is that balance responds well to practice, and a few minutes a day can make a real difference.
The check
- Stand next to a kitchen counter, close enough to grab it if you need to.
- Lift one foot a few inches off the floor.
- Try to hold it for 30 seconds without grabbing the counter.
- Switch sides and repeat.
Could you hold 30 seconds on each side? If not, that is useful to know, not a reason to worry. It simply tells you where to start. It is also common for one side to feel steadier than the other.
The practice
Try this twice a day, for example while you wait for the coffee to brew. Work through three levels, and only move on when the current one feels easy:
- Hold the counter lightly. Rest your whole hand on the counter while you stand on one foot.
- Use one finger. Touch the counter with just one fingertip for a little support.
- Let go. Hover your hand just above the counter, ready to grab it if needed.
Stand tall, look at a fixed point ahead of you, and breathe normally. Keep the counter within reach the whole time.
Want help with balance?
Balance and fall prevention is one of Tony's specialties. He works with older adults across Oakton, Vienna, McLean, and nearby communities, in their own homes, on balance, mobility, and the strength to stay independent. Book a free 15-minute phone consult or call or text (215) 760-0870.
These tips are general information, not medical advice. Stop if you feel pain, dizziness, or unsteadiness, and check with your doctor before starting a new exercise routine, especially if you have a medical condition or a history of falls.