Three ways to stay balanced

Published 1:54 pm Monday, August 17, 2009

Balance exercises are quick, easy and effective, experts say. They can be done with or without specialized equipment, depending on how advanced you are. When starting out, however, make sure to do them near a wall so you can steady yourself if need be.

Stand on one foot: You can do this anywhere, anytime. Do it while brushing your teeth. Or waiting around somewhere. The National Institute on Aging recommends that older people hold the pose for up to 10 seconds, and repeat it 10 or 15 times before switching to the other foot and doing the same.

Heel-toe walk: Take 20 steps while focusing on a spot ahead of you.

Half ball: Stand, sit or kneel on a half-ball, a piece of exercise equipment with a hard, flat bottom and an air-filled, rounded platform.

Balance-training guides for older people are available from the American College of Sports Medicine and the National Institute on Aging.

The Washington Post