Balance is essential for everyday life, even if we don't always realise it — it's what keeps us safe and upright as we move. While our bodies are naturally good at staying balanced, injuries and certain conditions can still affect it.

How balance works

Several systems relay information to the brain to help keep us upright:

  • Vision (processing sight)
  • Proprioception (interpreting touch and body part location)
  • Vestibular (recognising motion, head position and orientation)

This input is processed by different parts of the brain, including the cerebellum, cerebral cortex and brainstem. The integrated information is then turned into motor output directed to the eyes and vestibular system, and to the joints and muscles.

What affects your balance

  • Ageing
  • Drugs and alcohol
  • Injury (affecting joint sensors, strength and reaction timing)
  • Neurological and cognitive conditions such as Parkinson's disease, stroke and dementia

By challenging balance with the right amount of difficulty, we can improve it despite a medical condition or other contributing factors.

Even without an injury or condition, working on your balance is important for staying healthy as you age. As you get older, your ability to balance gradually declines and you become slower to react and prevent a fall. Regular balance exercises can help fight this decline and lower your risk of falls and injuries.

As physiotherapists, when we help someone improve their balance we start by assessing where their weaknesses or challenges lie. We then design exercises that push them just enough to feel a little unsteady, without risking a fall or injury — and as with strengthening, once these exercises become easier, we make them harder.

Balance exercises to try at home

Below are some simple exercises to improve your balance and build confidence in daily activities. Practise them somewhere safe, with clear space around you.

  • Tandem stance: stand with one foot directly in front of the other, as if on a tightrope. Hold for 30 seconds on each side. Too hard? Widen your stance. Too easy? Turn your head or close your eyes.
  • Single leg balance: stand on one leg with your hands on your hips for 30 seconds. Too hard? Lightly hold onto a wall. Too easy? Try throwing a ball while balancing.
  • Single leg balance on a soft surface: stand on one leg on a pillow or foam mat for 30 seconds. Too hard? Start on a flat surface. Too easy? Close your eyes.
  • Single leg balance with eyes closed: stand on one leg with your eyes closed, aiming for 30 seconds. Too hard? Open your eyes or hold onto something. Too easy? Try it on a soft surface.
  • Arabesques: stand on one leg with a slight bend in the knee, lean forward from the hips until your body is parallel to the ground, then return upright. Do 8-10 reps on each leg. Too hard? Keep your back toe on the ground. Too easy? Add a light weight.

Practise these exercises regularly to improve your balance and stay confident in your daily activities. Whether you're managing an injury or simply want to stay healthy, balance training is something everyone can benefit from.

At Physio on Wheels, we bring a personalised balance exercise programme to your doorstep. Our expert allied health team members are ready to visit your home, offering tailored sessions to help improve your balance. Book your at-home session with Physio on Wheels today for a safer, more confident and balanced you.

References

  • O'Sullivan, S.B., Portney, L.G. Physical Rehabilitation, Sixth Edition. Philadelphia: FA Davis, 2014.
  • Muehlbauer, T., Roth, R., Bopp, M., Granacher, U. An Exercise Sequence for Progression in Balance Training. Journal of Strength and Conditioning Research 26(2):568-574, February 2012. DOI: 10.1519/JSC.0b013e318225f3c4
  • National Strength and Conditioning Association's Guide to Program Design. Safe Progression for Balance Exercises. nsca.com/education/articles/kinetic-select/safe-progression-for-balance-exercises (accessed 18 September 2020)