Balance "Cheat Sheet"

Remember: always consult with your healthcare provider first before starting any new exercise routine.

Balance exercises are one of the key components often missing from a workout routine. Balance exercises are important for anyone of any age as they help improve stability, lower risk for falls, increase strength, and support independence.

Examples of balance exercises include:

1. Standing on one leg – hold onto a chair or wall. Stand on one foot. Alternate legs.
2. Heel-to-toe walk – raise arms to your side. Focus on a spot in front of you. Walk in a straight line, placing one foot in front of the other foot. Alternate feet.
3. Balance Walk – raise arms to your side. Focus on a spot in front of you. Walk in a straight line, raising one foot off the floor between each step.

When completing balance exercises, remember safety first. Use a chair, wall, railing or other stable object for extra support if needed. Remember 3’s the key!

• Complete exercise for 10 to 20 seconds but aim for 30 seconds.
• Aim for 3 sets of each exercise.
• Complete at least 3 days per week.

Check out these Balance Routine Examples! Consider other types of balance exercises, such as yoga and tai chi.

Beginner

1. 11-Minute Balance Chair Routine
2. 8-Minute Balance Routine
3. 10-Minute Balance Routine

Intermediate/Advanced

1. 10-Minute Balance Workout
2. 12-Minute Balance Workout
3. 30-Minute Strength and Balance Workout

Additional Resources:

• Fitness Blender • Senior Shape • Silver Sneakers

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.