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

Exercise and Physical Activity Disclaimer

The exercise examples, activities, and movement suggestions included in this resource are provided for educational and informational purposes only. Their inclusion does not constitute an endorsement or recommendation of any specific exercise program, instructor, video, website, or fitness product.

Individuals should consult their physician or qualified healthcare provider before beginning any new exercise or physical activity program, especially if they have a medical condition, injury, or have been previously inactive.

Exercise recommendations may not be appropriate for every individual. Personal fitness level, medical conditions, medications, and physical limitations should be considered when choosing activities.

Individuals should stop exercising immediately and seek medical advice if they experience symptoms such as (but not limited to):

• Chest pain or pressure
• Shortness of breath beyond normal exertion
• Dizziness or lightheadedness
• Irregular heartbeat
• Severe joint or muscle pain
• Nausea or unusual fatigue

Participation in any exercise program is voluntary and undertaken at an individual's own risk. Individuals should follow guidance from their healthcare provider and modify or discontinue activities that cause discomfort or concern. Call 911 if you are experiencing a medical emergency.