Easy ways to improve your balance The body systems responsible for balance can be affected by gradual changes due to aging or side effects of medications. There are also a host of health problems that can lead to unsteadiness on your feet. But many stability problems caused by aging or conditions such as arthritis, stroke, Parkinson's disease, or multiple sclerosis respond well to exercises designed to improve balance. Most likely, you already engage in some activities that help sharpen balance, especially if you're an active person. Other balance-strengthening activities are routinely taught in classes held at many YMCAs and senior centers. For example: Get your copy of Better Balance: Simple exercises to improve stability and prevent falls   Discover how you can prevent falls by improving your balance and mobility. Better Balance: Simple exercises to improve stability and prevent falls gives you step-by-step instructions for easy, effective workouts that will improve posture, increase muscle strength and speed, sharpen reflexes, expand flexibility, and firm your core. You'll also get tips for fall-proofing your home. Walking, biking, and climbing stairs strengthen muscles in your lower body. A recumbent bike or stair stepper is a safe way to start if your balance needs a lot of work. Stretching loosens tight muscles, which can affect posture and balance. Yoga strengthens and stretches tight muscles while challenging your static and dynamic balance skills. Tai chi moves, which involve gradual shifts of weight from one foot to another combined with rotating the trunk and extending the limbs, offer a series of challenges to improve your balance. What if you're not at all active? Research shows that the right exercises can help sedentary folks dramatically improve their strength and balance at any age or ability level. For more information on improving your balance and preventing falls, read Better Balance, a Special Health Report from Harvard Medical School. Image: Fat Camera/Getty Images Share this story:

Balanced approach to fitness is key A walking program is good for you; so is resistance or weight training; balance exercises help improve your athletic abilities and keep you independent. The current U.S. physical activity guidelines emphasize all three aspects of fitness. Here are the recommendations: All adults — including people with various disabilities — should aim for at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, or an equivalent mix of the two throughout the week. Twenty minutes of moderate activity is roughly equal to 10 minutes of vigorous activity. During moderate activities, you can talk, but not sing; during vigorous activities, you can manage only a few words aloud without pausing to breathe. Adding time — up to 300 minutes of moderate activity, or 150 minutes of vigorous activity, or a mix — increases the health benefits gained. Twice-weekly strengthening activities for all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) are recommended, too. Balance exercises are particularly important for older adults at risk of falling. Flexibility exercises may be helpful, too. This much activity is a pretty high goal, and can feel overwhelming. If you can't meet all of the guidelines, experts suggest doing as much as you can. Some activity is always better than none. Even short bits of activity, such as five minutes of walking several times a day, are a good first step toward meeting a bigger goal. For more information on improving your balance and preventing falls, read Better Balance, a Special Health Report from Harvard Medical School. Image: Dean Mitchell/Getty Images Share this story:

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Better Balance: Simple exercises to improve stability and prevent falls Featured content: • How balance works • Balance problems • SPECIAL BONUS SECTION: Safety measures to prevent falls • Activities that enhance balance • Starting balance workouts safely • Balance workouts and your overall fitness plan • Using the workouts Click here to read more »