Mini Balance Drills You Can Do Every Morning to Prevent Falls

49. The Reactive Balance Drill

This drill trains your body to react to unexpected shifts in weight. Stand on both feet, hip-width apart. Have a partner or a family member stand in front of you and gently try to push you off balance in different directions (forward, backward, and to the sides). Use your core and legs to resist their push without taking a step. This exercise builds reactive strength and sharpens your body’s reflexes, preparing you for unexpected stumbles or bumps in a crowded space. It’s a dynamic and fun way to improve your stability and build the confidence to recover quickly from an unexpected loss of balance.

50. The Single-Leg Squat Hold

This is an advanced drill that builds both strength and balance. Stand on one leg and slowly lower yourself into a half-squat. Extend your arms out in front of you for a counterbalance. The key is to hold this position for 10-15 seconds, or for as long as you can without losing your form. This isometric hold forces all of your lower body muscles—from your glutes to your toes—to fire at once to stabilize your body. It is a fantastic drill for improving the functional strength needed for navigating stairs, bending down to pick something up, or recovering from a trip on an uneven surface.