Making It a Part of Your Daily Routine
Consistency is the key to seeing real improvement in your balance. The best way to stay consistent is to make these practices a seamless part of your daily life. You don’t need to block out an hour every day; small, frequent efforts can make a big difference.
One effective strategy is “exercise snacking.” Instead of one long session, fit in a few minutes of practice whenever you can. For example, you can do a few sit-to-stands during a commercial break while watching television. While waiting for your coffee to brew or your food to warm up in the microwave, practice standing on one leg while holding onto the counter. When you are talking on the phone, you can do some gentle side leg raises.
Another helpful approach is to link your balance practice to an existing habit. For instance, decide to do your heel-to-toe walks down the hallway right after you brush your teeth in the morning. By attaching the new habit to an old one, you are more likely to remember it. Find an activity you enjoy that also challenges your balance, like Tai Chi, gentle yoga, or dancing. Joining a class can provide structure and social connection, making it more fun to stick with. The fear of falling can sometimes create anxiety; if this is a concern, support is available. For mental health support, consult the National Institute of Mental Health (NIMH).
