09/10/2026
Our balance declines gradually as we age starting between age 40-50. Fortunately, we can exercise to maintain and improve our balance skills! All of these can easily be done while watching TV!
⭐️ Toe Touches
With your left hand resting lightly on the back of a chair, touch your right foot in front of you beside you, then behind you, bringing your foot back to the starting position between touches. As you become more confident, you can hover your hand above the chair. Repeat on other side. Do 3 complete sets on each side.
⭐️ Sit to Stand
- Start by sitting on a sturdy chair of standard height, and make sure that it won’t slide or roll. You should be able to sit comfortably with your feet flat on the ground. Have a sturdy support surface in front of you, such as a countertop, so that you can reach to it for support if you start to feel unsteady when standing. Scoot forward so your buttocks is positioned at the front of the seat.
- Lean your chest forward over your toes, shifting your body weight forward. Squeeze your gluteal muscles and slowly rise to a stable standing position.
- As you return to a seated position, slowly lower yourself all the way back down and ease into your seat (rather than dropping into the chair). Perform as many times as you are able.
⭐️ Walk The Line
Place 1 foot directly in front of the other, so the heel of the front foot touches the toe of the back foot. Walk forward 5 steps, then backwards 5 steps, adding more steps as you become more confident.
⭐️ One Leg Balance
Stand with your feet shoulder-width apart and arms by your sides with a chair nearby, then lift one leg off the ground and hold for 10–30 seconds. Repeat on the other side. This exercise can strengthen your legs and core, and improve mobility and brain health.
For more ways to work on your balance, visit RivercityPilates.coom
