Mini Balance Drills You Can Do Every Morning to Prevent Falls

31. The Benefits of a Good Night's Sleep

A good night's sleep is essential for maintaining balance. During sleep, your brain consolidates information and repairs neural connections, including those that are vital for balance and coordination. A lack of sleep can impair your ability to focus and react, which can lead to a decline in your balance. By prioritizing sleep and ensuring you get 7-9 hours of quality rest each night, you can help your brain function optimally, which can lead to improved balance and a reduced risk of falls.

32. The Heel-Raise Pause

This drill is an excellent way to strengthen the tiny muscles in your feet and ankles that are crucial for maintaining balance. Start by standing near a counter or wall for support. Slowly rise up onto the balls of both feet, lifting your heels as high as you can. Hold this position for a count of five, then slowly lower your heels back down. The key is to control both the ascent and the descent. Once you feel stable, try the exercise without holding onto anything. This simple movement trains your lower legs to act as a solid foundation, preparing you to handle uneven terrain with confidence.