One reason often given for not exercising by people with impaired balance is fear of falling over. A fall can have serious consequences, especially as we get older. If you suffer from this anxiety, try improving your sense of balance with this simple routine. It will help you train your brain to recognize signals from the tiny sensory receptors in your feet, ankles, knees and pelvic area – proprioceptors – that tell you where you are in space. As this function – known as proprioception – improves, so will your balance. Better balance will benefit you in everyday life – boosting your confidence and making walking and going up and down stairs easier. It will also make the prospect of aerobic activities much less daunting.
1 Stand in a doorway with your arms folded (but ready to use the doorframe for support if needed). Looking straight ahead, lift one foot from the floor and see how long you can maintain this pose without touching the doorframe.
2 If you can hold the pose for 10 seconds, stand on the other leg and repeat the test.
3 If you can’t hold the pose for 10 seconds on each leg, repeat this routine several times a day until you can.
4 Once you can balance on each leg for 10 seconds, try practising the same exercise with your eyes closed.