Work balance drills into your hectic schedule

Incorporating balance exercises into an already busy schedule may seem like too much work. When you're already working, running errands, and exercising every day, how are you going to fit in another 30-minute routine? The solution is to gradually increase your balance exercise. "Even a little balance practice every now and then adds up. It becomes simpler to perform daily tasks as your balance grows better, according to Kristina Dunlea, a physical therapist at Brigham and Women's Hospital, which is connected with Harvard.

To securely carry out upright tasks, including walking, rising and falling from a chair or bed, climbing stairs, or reaching up to retrieve a dish from a cupboard, we need to have good balance. Regretfully, as we age, our ability to balance decreases, raising the possibility of falls.

locating the necessary time
Dunlea suggests fitting a balancing exercise into a spare moment that's already scheduled into your day, as it just takes a minute.

"It usually occurs when someone is standing and waiting for their coffee to brew or while they are brushing their teeth. Alternatively, it could occur during TV time: use commercial breaks as a prompt to stand up and practice your balance, the expert advises.

These chances also include safety equipment, like a chair or desk to fall back on or a counter to grasp on to, in case you become unsteady while practicing balance.

Ideas for balanced workouts
A strong chair or counter can be used for a number of efficient balance exercises.

For instance, a strong chair is a suitable place to perform a sit-to-stand exercise, which involves crossing one's arms to go from a sitting to a standing position, then back to a sitting position and repeating the motion. Dunlea suggests performing this workout five to ten times consecutively. "It strengthens your leg and abdominal muscles and trains you to shift the main weight of your body up over your feet — your base of support," she says.

For one minute heel lifts, tandem walking or standing, or single-leg standing (see "3 balance exercises to try at home"), a counter is a great tool. "Standing on one leg is especially helpful for tasks requiring you to shift your weight and balance on one leg for a moment, such as climbing stairs or stepping up onto a curb," Dunlea explains.

However, if an exercise in balance is so difficult that you run the risk of falling, stop. Additionally, it's advisable to see a physical therapist before attempting these exercises on your own if you currently struggle with balance. See the Harvard Special Health Report Better Balance for additional details.