Build Your Balance

Do you want/ need better balance?

Do you stumble, find yourself stubbing your toes?  Have you realized that you touch someone while you are walking to feel stable?  Can you walk across a grassy yard confidently? Have you had a previous ankle injury?

Test yourself:

1:  Sit on the edge of a sturdy chair

2:  Cross your arms over your chest

3:  Stand up and sit down for 30 seconds

Check your number with the chart below:

Normal (middle 50% of population) range of scores for 30 second chair stands  Published by Rikli and Jones, 1999.

Normal (middle 50% of population) range of scores for 30 second chair stands

Published by Rikli and Jones, 1999.

If you are not in the normative range make this your exercise.  Stand up and sit down 5 times before each meal. Do this daily. Over 4-6 weeks you should see an improvement in your ability to rise from the chair, couch, etc.  To make the exercise more difficult practice from various heights.

Test 2

Stand at your sink where you can touch or hold for balance only.  Make sure you do not push up with your arms/ hands and fingers during the test.  Make sure you do not bend your knee or rock your body to accomplish the task.

1: Push up onto your toes and return to your heels touching the floor.  You should be able to do 30 repetitions of this exercise


2: Stand on one leg with your other leg bent and foot off the floor.  Make sure you are holding/ touching something for balance. Raise up on your toes and lower back to heel touching.  Repeat. You should be able to do 10 on each of your individual feet. Goal is to increase to 15.


If you cannot accomplish this on one foot but you are able with the other, raise up on both toes, lift the stronger leg off the floor and slowly lower on the weaker leg.  Do 10 repetitions for 2-4 weeks daily and retest yourself.