Most of us take balance for granted until the day it feels a little shaky. Staying upright relies on many parts working together, including your muscles, joints, eyes, the balance organs in your inner ear and your brain. Like any skill, balance gets better the more you use it. Adding a few simple balance habits to your routine can make stairs, shopping bags and bumpy paths feel less daunting, and you can start at any age.
Turn Daily Tasks Into Balance Practice
Special gear is not needed. Ordinary moments can double as training, as long as a counter, wall or sturdy chair is within reach for support.
- Balance on one leg as you brush your teeth, then change legs.
- Take a few steps along the hall placing one heel right in front of the other toes.
- Lift up onto your tiptoes and slowly come down while waiting for the kettle.
- Get up from a chair with your arms folded instead of pushing with your hands.
Hold each move for a few seconds at first, then add time as it starts to feel easier.
Build Strength Where It Counts
Strong leg, hip and tummy muscles help you recover quickly if you trip. Walking, swimming, cycling and light strength training all play a part. Tai chi and yoga are popular choices too, because they blend slow moves, good posture and calm focus.
If exercise is new to you, or you have a bone or joint problem, a physiotherapist can show you safe moves that suit your body.
Make Home a Safer Place to Move
Where you live has a big effect on how steady you feel. Clear floors of clutter and trailing cables, fix down rugs that slide, and light up stairs and halls well. A small night light on the route from bed to bathroom costs little and helps a lot. Rails on the stairs and grab bars near the bath or toilet add support in the riskiest spots. Keep things you use every day on easy-to-reach shelves, so you rarely need to climb or stretch.
Care for Your Eyes, Feet and Sleep
Good eyesight helps you see steps and edges, so book regular eye tests. Choose shoes that fit well, hold your feet firmly and have grippy soles, rather than floppy slippers. Enough sleep matters too, as does getting up slowly from a bed or chair. If any medicine makes you feel dizzy, tell your doctor or pharmacist.
At WhatsOnTech we believe balance is worth practicing for life. The NHS guide to preventing falls has more advice, and our orthopedics section covers joints and bones. If you have fallen, often feel dizzy or sense your balance slipping, see a doctor who can look for causes and plan next steps.
This article is general information only, not medical advice.
