Mini Balance Drills You Can Do Every Morning to Prevent Falls

23. The Step-Up Pause

Use the first or second step of a staircase for this effective balance drill. Step up with your right foot and, instead of immediately bringing your left foot onto the step, pause and hold your body stable for 3-5 seconds. Engage your core and focus on keeping your right knee aligned over your ankle. Then, slowly bring your left foot up. Repeat the process, leading with your left foot. This exercise builds incredible single-leg strength in your quads and glutes, which are essential for navigating stairs and slopes safely. The momentary pause forces your brain to recalibrate and maintain balance under a shifting load.

24. The Heel-to-Toe Rocker

This drill helps improve balance and ankle stability from a static position. Stand with your feet together and your hands on your hips or a wall for support. Slowly rock forward onto your toes, holding for a few seconds. Then, shift your weight back onto your heels, lifting your toes off the ground. The key is to perform this movement slowly and with control. This rocking motion engages the muscles in your feet and lower legs that control stability, helping them to get a gentle but effective workout. It's a low-impact way to improve the sensory feedback loop between your brain and your ankles.