The maintenance of balance requires many different factors such as strength, good eye sight, hearing, and coordination. Improvement in balance can be achieved by completing the following set of exercises at least once a week.

These exercises have been developed by:
Miriam E. Nelson, PhD
Director Center for Physical Activity and Nutrition
Friedman School of Nutrition Science and Policy
Tufts University
Boston, MA

Exercises:
There are nine different balance training exercises that you will be asked to perform. They start out easy and then become progressively more difficult. The exercises are categorized into two different types of balance training: standing and walking. Start your program out by performing all of the exercises outlined below using level one (see explanation below) as you perform the exercises. As the exercises get easier, you need to progress to level two and then to level three. It is important that you keep track of whether you keep your eyes open or closed during the training on a log sheet

The most important aspect of balance training is that you tax yourself enough so that the exercise is difficult, but not so hard that you put yourself at risk of falling. Whatever you do, don't fall!

Standing Exercises
1. Toe Stand
2. Tandem stand
3. On-legged stand
4. Heel stand

Walking Exercises
5. Toe walk
6. Tandem forward walk
7. Heel walk
8. Cross-over walk
9. Tandem backward walk

Progression: Balance training progression is very subtle. The technique of progression for balance evolves around whether your eyes are open or closed and whether you are using your hands. You will find that some of the exercises are easy to perform and easy to progress in and others are more difficult. This is to be expected. The five walking exercises are difficult and it is not expected that many people will be able to perform these exercises with their eyes closed.

BALANCE TRAINING RATE OF PROGRESSION
Level One: Use one hand to steady yourself as you perform the exercise.
Level Two: Use no hands unless you lose balance as you perform the exercise.
Level Three: Eyes closed and using no hands unless you lose balance as you perform the exercise.

WALKING EXERCISES

For all dynamic movements you need to find a hall or other area in your home where you can walk at least ten feet without obstacles in the way. This is important for safety reasons.

5. Toe Walk

Go to one end of a hall and slowly raise up as high as you can onto your toes. Walk down the hall on your toes.
When you reach the other side, come down onto your feet and stand normally.
Rest. Repeat 5 times.

6. Tandem Forward Walk

Go to one end of a hall and place one foot in front of the other so that the heel of one foot touches the toes of the other foot.
Walk down the hall in a tandem walk. It is important that with each step the heel of one foot touches the toes of the other. If you make a mistake, just place one foot in front of the other and continue down the hall.
When you reach the other side stand normally.
Rest. Repeat 5 times.

7. Heel Walk

Go to one end of a hall and slowly raise up as high as you can onto your heels. Walk down the hall on your heels.
When you reach the other side come down onto your feet and stand normally.
Rest. Repeat 5 times.

8. Cross-over Walk

Go to one end of a hall and walk down the hall by placing one foot in front and on the other side of the other foot. Your feet are going in front and then sideways with each step, but your body continues to go straight.
When you reach the other side stand normally.
Rest. Repeat 5 times.

9. Tandem Backward Walk

Go to one end of a hall and place one foot behind the other foot so that the heel of one foot touches the toes of the other foot. Walk down the hall in a backward tandem walk. It is important that with each step the toes on one foot touch the heel of the other. If you make a mistake, just place one foot behind the other and continue down the hall.
When you reach the other side, stand normally.
Rest. Repeat 5 times.