The Centers for Disease Control and Prevention reports that about three-quarters of older Americans have problems with balance.
If you're not as confident on your feet as you used to be, you're not alone.
Balance involves your ability to control your center of gravity over your base of support. When standing, your base is your feet, whether it's one foot on the ground, two feet, or two feet and a cane.
Systems involved include vision, depth perception, muscle power, visual contrast, and low-light vision.
Strengthening your balance can help you live more confidently and avoid falls. Balance exercises should be part of your fitness program. They help you build strength and maintain greater mobility. These exercises are recommended by the Mayo Clinic.
* Stand on one foot, lifting the opposite leg forward and keeping it there for a few seconds while holding onto the back of a chair. Repeat this exercise ten times with each leg. As you get stronger, hold on with just one hand, then just a finger. Bending your leg at the knee to lift it is another option.
* Extend your arms and walk while lifting each knee high one at a time.
* The slow exercise called Tai Chi has been shown to improve balance and reduce the risk of falling.
* Improving balance can be done in many everyday ways, such as standing on one foot at the sink or vanity.
* Talk on the phone while standing with one foot directly in front of the other, heel to toe.
* Squat down rather than bend over to open a drawer or pick up an item.
* Stand up and sit down without using your hands.
* Build balance by walking heel-to-toe
