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Older folks often have problems with balance.  Since balance problems often result in falls that end up causing hospitalization or lack of independence, it’s worth while for older folks to regularly engage in balance exercises.  Following are 7 exercises recommended by the National Institute on Aging.

Safety tips:

Hold onto a table or chair for balance with only one hand. As you progress, try holding on with only one fingertip.

Next, try the following exercises without holding on at all. Ask someone to watch you the first few times in case you lose your balance.

If you are very steady on your feet, move on to doing the exercises using no hands, with your eyes closed. Have someone stand close by if you are unsteady.

1. Stand straight, directly behind table or chair, feet slightly apart.
2. Hold table or chair for balance.
3. Slowly lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Don’t point your toes downward — keep them facing forward. Hold position.Slowly lower leg. Repeat with other leg.
4. Keep back and knees straight throughout exercise.
5. Alternate legs until you repeat exercise 8 to 15 times with each leg.
6. Rest. Do another set of 8 to 15 alternating repetitions.
7. Add modifications as you progress.