How to Keep Balance

Improving balance takes time and effort. Good balance helps you not to fall, avoid accidents and easier to maintain a more stable life. Certain exercises and lifestyle changes can help you improve your balance over time.

Table of Contents

Do exercise

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Practice squats. The first step to improving overall balance is to tone the muscles in your legs, calves, and thighs. This can be done with regular weekly squats.

Spread your legs wide. Reach your arms forward, tense your abs and straighten your back. ^{[1] X Research Source}
Lower your knees and hips slowly until your thighs are parallel to the floor. If you are new to squats, it can be a bit difficult to keep your thighs parallel, at first try to lower as much as you can. ^{[2] X Research Source}
Slowly stand up straight, while squeezing your glutes. Try to do each set 10 times, resting 1 minute after each set. ^{[3] X Research Sources}

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Try shifting the center of gravity. Shifting the center of gravity is another exercise that improves balance. This is a good exercise to start with if you’re new to balancing.

Stand up straight with your feet wide apart, evenly distributing your weight between your legs. Shift your weight toward your right foot and lift your left leg off the floor. Hold this pose for as long as you can, aiming for 30 seconds. ^{[4] X Trusted Source Mayo Clinic Go to Source}
Return to the starting position and repeat the exercise with the other leg. Do as many times as you can without pain. Gradually, you will practice more and more times. ^{[5] X Trusted Source Mayo Clinic Go to Source}

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Balance on one leg. Once you get used to squats and shifting your weight, you can move on to more complex exercises. Balancing on one leg will help you strengthen your lower body and improve overall balance.

Start in the same position as in the weight shift exercise, feet wide and evenly distributed. ^{[6] X Trusted Source Mayo Clinic Go to Source}
Place your hands on your hips, raise your left leg to the side, and bend your leg to touch the knee. Hold this position for 30 seconds, then return to the starting position. ^{[7] X Trusted Source Mayo Clinic Go to Source}
Repeat with the other leg. Do as many times as you can, as long as you feel comfortable, gradually increasing as you get used to. ^{[8] X Trusted Source Mayo Clinic Go to Source}

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Exercise with dumbbells. You can increase the level of exercise in exercises to improve balance and better form. Using dumbbells, you can do biceps curls.

The weight of the dumbbell depends on your strength. If you’ve never lifted weights, choose 2 to 4kg weights to start. You can completely increase the weight if you don’t feel heavy enough. ^{[9] X Trusted Source Mayo Clinic Go to Source}
Hold the dumbbell in your left hand, keeping your palm facing up. Feet hip-width apart and distribute weight evenly. Lift your left leg off the floor and bend your knee. Hold this position for 30 seconds. ^{[10] X Trusted Source Mayo Clinic Go to Source}
Return to the starting position and repeat with the other leg. You can gradually increase the number of reps and weights as you get used to it. ^{[11] X Trusted Source Mayo Clinic Go to Source}

Lifestyle Change

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Join a class. There are many activities that help maintain good balance. Taking a Yoga, Pilates or Tai Chi class can help you improve your balance.

Tai Chi is a form of movement practice that improves coordination, strength, and balance. Many sports centers have Tai Chi classes. Find classes in your area using the directory, look online, or advertise in the newspaper. If you don’t have a class nearby, you can buy or rent DVDs or watch YouTube videos featuring basic tai chi poses. ^{[12] X Trusted Source Mayo Clinic Go to Source}
Yoga and Pilates are exercises that strengthen the abdominal, back, and pelvic muscles by varying poses. Yoga has the added benefit of calming the mind and meditating. To enhance the ability to improve balance, yoga can reduce stress. Fitness centers can offer Yoga and Pilates classes. You can also buy or rent DVDs or find video tutorials online. ^{[13] X Research Source}

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Practice balance in your spare time. You can practice balance in everyday activities. Try to stand on one leg while brushing your teeth, waiting for the bus or train, applying makeup or brushing your hair, and during other daily activities. ^{[14] X Research Source}

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Become stronger. Your balance will be greatly improved if you strengthen your glutes, hamstrings, and quads. Physical exercises such as jogging and brisk walking will help. You can also engage in low-weight activities like lifting weights at home or doing push-ups, squats, squats, and other gentle exercises that don’t use heavy equipment. ^{[15] X Research Source}

Try incorporating sit-ups with a medical ball into your fitness routine to strengthen your core.

Advice

Practice a sport that requires balance, such as martial arts, horseback riding, windsurfing, yoga, ballet, jazz dancing, hip-hop dancing, cheerleading.
Learn to juggle. Juggling can help improve hand/eye coordination and help improve balance in general.
Consider hiring a personal trainer for a session to guide you through exercises that improve balance. A personal trainer can also tailor a workout to meet your needs.
Always tell your doctor before starting a new exercise schedule.

Steps

Do exercise

Lifestyle Change

Advice

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