Mini Balance Drills You Can Do Every Morning to Prevent Falls

19. The Single-Leg Alphabet

This drill adds a dynamic, brain-boosting element to the classic single-leg stand. Stand on one leg and, using your free foot, slowly "draw" the letters of the alphabet in the air. This requires fine motor control and challenges your core and stabilizing muscles to maintain balance while your limb is in motion. It’s an excellent drill for improving neuromuscular control, which is the communication between your brain and muscles. It forces your brain to concentrate on two tasks at once, a cognitive-motor challenge that translates to better real-world coordination.

20. The High-Knee Pause

This drill builds on the motion of walking but adds an element of controlled balance. As you walk, raise one knee high in front of you, as if you’re marching in place. Pause and hold your leg in that raised position for a count of 3 to 5 seconds before placing it back down and continuing your walk. This momentary pause forces your standing leg to stabilize your entire body weight, strengthening your hip and glute muscles. It's a great way to add a balance challenge to a simple stroll around the house.