How to Improve Your Balance
The good news is that working on your balance is simple and you can do it just about anywhere, says Kaufman.
“You can do this at home while you’re washing dishes or brushing your teeth. Just time yourself on how long you can spend on one leg,” he says.
Make sure you have a chair or a wall nearby to steady or catch yourself, says Kaufman.
If you can stand on one leg for 30 seconds, you are doing well, he says.
“In our group of people over age 65, they averaged 11 seconds. The number that causes concern would be below five seconds. That says you’re at risk of falling,” says Kaufman.
By standing on one leg, you’re training yourself to coordinate your muscle and vestibular responses to maintain correct balance.
The vestibular system includes structures inside your inner ear (called otolith organs) and semicircular canals that detect head movements. Your brain uses this information to help you balance.
“If you practice balance, you’re more likely to maintain it. It doesn’t require special equipment, and you can do it every day,” he says.
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