Three exercises that can help improve your gait and balance

exercises to improve gait and balance

Loss of balance that leads to a fall is one of the top causes of injury in American seniors. Injury from a fall is also a high risk for people with balance disorders, such as vertigo. It’s hard to get through the day without risking a fall when you struggle with your balance and your gait. Fortunately, there are treatments that can help.

One of the main ways many people get help with their balance and gait issues is physical therapy. Physical therapists specialize in a variety of treatment methods that help improve your balance and gait and reduce your fall risk. What’s involved in each treatment varies for each patient, but in many cases, physical therapists use exercises that help improve your balance.

Some exercises can be performed at home on your own. Below are a few exercises you can try now that may help with your balance and gait. If there are any concerns for safety or if you are not sure if these exercises are right for you, please consult your primary health care provider.

Three exercises to improve gait and balance

  1. One-foot stand — While using a sturdy object for support, such as a chair or a countertop, stand with one foot raised off the ground for one minute. Switch and repeat with your other foot. This will train the muscles in your legs and core to respond to shifts in balance. If you feel unsafe in performing this activity alone, please ensure that someone is present to assist you.
  2. Heel-toe raise — Sit in a chair with your feet planted flat on the ground. Alternate raising your toes up from the floor while leaving your heels planted and raising your heels while leaving your toes planted.
  3. Knee raises — Start this exercise by lying flat on your back. You can try this exercise in your bed if you don’t think you can lie flat on the floor and get back up easily. While lying flat on your back, raise your knees toward your chest. You should feel this engage your core. Hold this position for a few seconds and then lower your legs back down. Try to repeat for 10 to 15 reps.

Visit Advent Physical Therapy to improve your gait and balance

Is it difficult for you to maintain your balance and gait? Our physical therapists would love to work with you to assist you in improving your balance and gait, so you can get back to living independently and enjoying your favorite activities. Contact our team today for more information about gait and balance training or to schedule an initial appointment.