Balance exercises

Balance exercises are designed to help you to be stable while standing, walking or doing other activity.

Learn more about:

• Overview
• How you do balance exercises
• Some simple balance exercises
• One-leg balance (video)

Overview

Balance exercises may be important if you have been inactive for some time – like when you’ve been in hospital or in bed for a while. Balance exercises can help people with certain types of cancer that affect their stability, such as brain or other head cancers, or that affect a leg or leg strength. People with peripheral neuropathy or weak bones may also find balance exercises helpful.

How you do balance exercises

Some balance exercises are simple and can be done by yourself, others may need someone to help you. You could also use a wall or a stable chair to provide support if needed. If you have a balance issue, a health professional can design a program for you. Take care when beginning and have someone with you if you are not doing exercises with an exercise physiologist or physiotherapist.

Some simple balance exercises

One-leg lift

• Stand with feet hip distance apart.
• Lift your arms to shoulder height and extend them out to the sides.
• Lift your left foot off the floor and bend your knee to bring your heel towards your bottom.
• Hold for up to 30 seconds. Repeat on the opposite side.
• Do each side 3 times.

Tightrope walk

• Use a line in floorboards or tiles, a line of tape or any straight line.
• Like walking a tightrope, extend your arms out to the sides and walk slowly, being careful to keep your feet on the line at all times.
• Walk from heel to toe, counting at least 5 seconds before each step, until you reach the end.

One-leg balance

Muscle groups: Legs, stomach, side and back
Equipment: Chair (optional)

1. Stand on a soft but firm surface, such as an exercise mat or carpet.
2. Slowly bend one knee to lift the foot off the ground so that you are balancing on the other leg. Keep your eyes on a fixed point in front of you and breathe slowly and deeply. Hold the pose for several seconds if you can.
3. Lower your leg and put your foot back on the ground. Switch to the other leg and repeat.

⇑ You may want to start near a chair or wall so you can steady yourself.

⇑ For a challenge, put your hands on your head as you balance and/or close your eyes. Aim to increase the duration by a few seconds each week.

→ READ MORE: Pelvic floor exercises