Call (408) 480-8875

Please Visit Clinic Website: 



6 Exerces to Improve Your Balance

Posted on May 10, 2015 at 8:20 PM

Do you or your family member has balance problems? Each year 1 in 3 people over the age of 60 experience a fall!....

By Dr. James Lu, DPT, LAc


Do you or your family member has balance problems? Each year 1 in 3 people over the age of 60 experience a serious fall! Falls are the second leading cause of accidental or unintentional injury deaths worldwide. In 2000, direct medical costs for fall injuries totaled $20 billion. By 2020, the costs are projected to reach $44 billion. The good news, however, is that many of these falls can be prevented with the right training or exercises.


What are the reasons that make one feel dizzy, spinning of the room or difficult to maintain balance? Disturbances of the labyrinth in the inner ear, brain, cerebellum, blood circulation or peripheral nervous system are all the common causes for the balance problems.


Arthritis, joint pain, stroke, visual impairment, back or neck problems, myelopathy due to cervical spondylosis, parkinsonism and fall of blood pressure on standing (orthostatic hypotension) are other causes of balance problems and can contribute to risk of falls among the elderly.


Certain medications that depress the central nervous system may also increase the rate of falls by increasing the lack of coordination.


Research have found the evidence for the effectiveness of several exercises in improving clinical balance outcomes in elderly:


Gait training


Co-ordination and functional tasks

Strengthening exercise

To keep the trainings adherence up, it is suggested to look for an approach with a ‘fun factor’. Some examples:


Music-based exercise program – such as line dancing or folk dancing.

Balance training using a virtual-reality system – a review in 2013 found this to be an effective method to train the balance in older fallers. This method is intended to compliment other fall prevention programs. [1]

Tai chi – Tai chi has been proven to be an economic and effective way for training balance in older people. [2]

To ameliorate balance in elderly it isn’t enough to just follow a conventional exercise intervention such as muscle strengthening, stretching and aerobic exercises. It is better to also include static and dynamic balance exercises.


Examples of static balance exercises: Mini-squats, two-leg half tandem stance and one leg stance in a hallway (about 3 feet from wall to wall). Maintain each position for 30 seconds and repeat 3 times. For advanced training, you can perform these exercises while turning your head from side to side, or even with eyes completely closed.




Examples of dynamic exercises: lunges, sideways stepping, forward/backward stepping or crossover in a zigzag line. [3]





All of these exercises can be performed on even surfaces initially and progress to uneven surfaces.


Please note that before attempting any of these exercises, it is recommended to see a specialist or physical therapist first for a comprehensive assessment, advice and guidance.


Some of these exercises will not be suitable for everyone, and some are only suitable for certain conditions.





Howe T.E. et al., Exercise for improving balance in older people, Cochrane Database Syst Rev, 2011fckLRLevel of evidence: 1

Liu H. and Frank A., Tai chi as a balance improvement exercise for older adults: a systematic review, J Geriatr Phys Ther, 2010fckLRLevel of evidence: 1

Zheng J. et al., Strategic targeted exercise for preventing falls in elderly people, Journal of International Medical Research, 2013fckLRLevel of evidence: 2


Dr. James Lu has worked as the Director of Rehabilitation at Zhu’s Neuro-acupuncture and Rehabilitation Center for 5 years. He has been practicing for 23 years in rehabilitation settings integrating acupuncture and physical therapy. The facility, based in San Jose, CA, focuses on treating patients with stroke, spinal cord injury and other neurological and orthopedic disorders. 

Read More

Categories: None

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply BobbyFex
6:10 PM on May 25, 2020 
canada pharmaceuticals online pharmacies legitimate
pharmacy drugstore online canadian pharmaceuticals online
canadian pharmacy king
Reply Danielwhalm
4:58 AM on June 2, 2020 
essay writer program application essay
write my essay org college application essay
custom essay org
Reply BobbyFex
2:30 PM on June 2, 2020 
cialis vs viagra vs levitra cost cialis online
bijsluiter cialis 10mg cialis online
cialis nederland bestellen
Reply Danielwhalm
3:09 AM on June 3, 2020 
writing custom essays application essay
someone to write my essay custom essay meister
essay writer reddit
Reply BobbyFex
2:10 PM on June 3, 2020 
tadacip 20 mg (generic cialis) cialis 5 mg
legally buy cialis on line cialis tadalafil
fre cialis trial
Reply Danielwhalm
5:56 PM on June 3, 2020 
write my essay org essay writer reddit
the essay writer college essays
order custom essay online
Reply Danielwhalm
1:01 AM on June 4, 2020 
essay writers for pay essay writer
your essay writer essay writer cheap
cheap custom essay writing
Reply BobbyFex
5:36 AM on June 4, 2020 
cialis viagra levitra pump generic cialis 20 mg
cialis online pharmacist cialis without a doctor's prescription
generic cialis in vietnam
Reply Danielwhalm
8:19 AM on June 4, 2020 
best essay writer company academic custom essays
custom essays for sale best online essay writers
essay writer online
Reply BobbyFex
9:38 PM on June 4, 2020 
compound pharmacy pharmacie
cialis generic pharmacy online walmart pharmacy online
canadian pharmacy king
Reply BobbyFex
5:03 AM on June 5, 2020 
cialis details tadalafil 20 mg
cialis ohio pa prescribe tadalafil 20 mg
cialis kopen utrecht
Reply Danielwhalm
6:03 AM on June 5, 2020 
custom essay writing online college application essay
best online essay writer write my college essay for me
write custom essays
Reply Danielwhalm
1:38 PM on June 5, 2020 
best essay writers review personal essay
quality custom essays write custom essays
who can write my essay
Reply Danielwhalm
8:57 PM on June 5, 2020 
write my college essay essay custom
best custom essay sites pay for essay
custom essay writing reviews
Reply Danielwhalm
4:21 AM on June 6, 2020 
essay writers wanted can someone write my essay for me
college essay writers block what should i write my essay on
write my essay generator
Reply BobbyFex
2:01 AM on June 7, 2020 
shoppers drug mart canada shoppers drug mart pharmacy
online drugstore pharmacy canadian pharmacies
online pharmacies canada
Reply Danielwhalm
10:03 AM on June 7, 2020 
cheap custom essays online pay for essay
essay writers wanted application essay
essay custom writing
Reply Danielwhalm
5:19 PM on June 7, 2020 
essay writer reviews write my college essay for me
essay writer program essay on
magic essay writer
Reply Danielwhalm
12:36 AM on June 8, 2020 
custom essay writing sites professional essay writers review
the best essay writers write essays for me
customer essay
Reply Danielwhalm
3:23 PM on June 8, 2020 
custom essay order online essay writer
best custom essay website best custom essay
online essay writers wanted