What is balance training?
Balance training is exercise that gently challenges how steady you are, so that your body gets better at staying upright. It can mean standing with feet close together, shifting weight, or walking heel to toe.
The practice is done in a safe spot, such as beside a kitchen counter, with something firm to hold if you need it.
Why does it matter for a patient or family?
Falls are a major concern for older adults and their families. A Cochrane review found that exercise reduced the rate of falls in older people living at home by 23% [1].
The World Health Organization (WHO) recommends tailored exercise that challenges balance and improves strength, with regular progression, to help prevent falls [2]. The word “tailored” matters: the right level for your parent depends on their health.
An everyday example in Ipoh
A grandmother who walks to the market worries about wobbling on the uneven pavement. At home, she practises standing beside the kitchen counter with her feet together for a short time, then with one foot slightly in front of the other.
Her physiotherapist raises the difficulty only when each step feels steady, and her daughter checks that the floor is dry and the counter is clear.
Beginner moves at a kitchen counter
- Stand with feet together, holding the counter lightly.
- Shift your weight slowly from one foot to the other.
- Stand with one foot a little in front of the other, then swap.
- Always keep a sturdy surface within reach and wear non-slip footwear.
Related terms and our pages
- Sit-to-stand: the chair-rising movement that shows leg strength.
- Vestibular rehabilitation: exercises for the inner ear and dizziness.
Read about balance and falls in older Ipoh homes, balance problems, balance and falls and tai chi and balance.