Heel-Raise-Finish1Balance exercises can be included in your resistance training or stretching program. Tai Chi, Yoga, and Pilates are excellent ways to improve your strength, flexibility, and balance. Dancing is also another good activity to improve your balance. The most important aspect of any balance training program is to exercise while on your feet, without hand support, safely. Chair exercises are good for strengthening but do very little for balance. Standing exercises that require hand support also are not as effective for improving balance but are a good place to start if you have quite a bit of trouble with your balance.

FITT

Frequency
Number of Sessions Per Week		 Intensity
Level of Exertion		 Time
Duration of Exercise Session		 Type
Type of Exercise
3 – 7 days/week Heart rate, RPE or RBE rating, angina At least 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week. Cardiovascular exercise. Walking, running, cycling, swimming, etc
2 – 3 non-consecutive days per week 8 to 20 repetitions with the last repetition being difficult but done with proper technique 1 to 4 sets of upper and lower body and core (trunk) exercises Resistance Exercise Weight machines, free weights, elastic bands, body weight resistance
3 – 7 days per week Gentle stretch without pain 30 seconds per stretch at least once for each of the major muscle groups Flexibility Ex. Stretching, Yoga, Pilates, PNF
2 to 3 days each week Challenging but safe activities 20 to 30 minutes Balance Training, Tai Chi, Yoga. Balance activities can be combined with stretching and resistance training exercises.