Simple Balance-Building Exercises to Prevent Falls

15. Dynamic Balance: Eyes Closed/Soft Surfaces

As your skills grow, introducing carefully managed challenges like standing on a soft mat or briefly closing your eyes (always with support nearby) gives your balance systems an extra test. Begin by standing with feet hip-width apart on a padded mat or folded towel, hands on a counter for safety. Gradually shift weight side to side, or try a gentle single-leg stand.When you’re comfortable, close your eyes for just 2-3 seconds—always ready to grab support. This trick quietly “wakes up” your sense of body position, helping prepare for everyday changes in lighting or ground. Use these advanced moves sparingly and never alone. They’re a celebration of progress, not a requirement! Choose what supports you best, knowing that confident, safe movement is the ultimate goal.

16. Clock Reaches

The Clock Reach is a highly functional exercise that trains dynamic balance and multi-directional stability, essential for navigating everyday spaces. Stand tall on your left foot behind a sturdy chair. Imagine you are the center of a clock face. Extend your right foot to touch various points on the "clock" (e.g., 3, 4, 5, 6, and 7 o’clock) without putting significant weight on the moving foot. Keep your torso upright and your focus forward. Aim for a sequence of 5 touches before swapping legs. This controlled motion builds hip, ankle, and core strength while specifically preparing your body to remain stable when reaching or maneuvering around objects.