Five minutes of balance training that could save you a fall

Falls are one of the most common reasons older adults lose their independence. The good news is that balance, like strength, can be trained, and it doesn't take long.

Five moves to try

Do these near a kitchen counter or sturdy chair you can hold if needed.

1. Stand on one foot for up to 30 seconds, then switch. Too easy? Try it with your eyes closed.
2. Heel-to-toe walk across the room, placing one foot directly in front of the other.
3. Sit to stand from a chair without using your hands, ten times.
4. Heel raises: rise onto your toes, hold for a second and lower slowly.
5. Side steps: walk sideways across the room and back, keeping your toes pointed forward.

Make it a habit

Practise while the kettle boils or while brushing your teeth, standing on one foot. Little and often works well.

Other ways to lower your risk

• Keep floors clear and rooms well lit
• Wear supportive shoes indoors
• Have your eyes checked regularly
• Ask your pharmacist whether any medicines might cause dizziness

Balance is a skill. Like any skill, you keep what you practise.

If you've already had a fall or feel unsteady, ask your doctor about a physiotherapist who can design a plan for you.