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Balance Exercises

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Join Joslin’s Michael See, M.S., R.C.E.P., C.D.E., Exercise Physiologist in improving your balance with these lower leg strengthening exercises!

Balance refers to the ability of a body to stay upright when external forces distract you. Balance is so important for older adults and individuals with diabetes complications such as neuropathy, which can increase your risk of falls. The good thing is that with simple exercises, balance can be improved in your home.

These exercises can be done 2 to 3 times per week. Start by performing one set of these exercises, 5 to 10 repetitions each. Gradually increase to 2 to 3 sets per session.
Always remember to keep taking deep breaths throughout the exercise!

Ankle Rolls
1. Support body weight on left leg and bend slightly
2. Place right heel on ground
3. Make clockwise circles with your right foot, pointing toe to the ground and looping around so toe is point up
4. Do this for 5 to 10 circles, then do the same in a counterclockwise direction
5. Repeat on other side

Heel-to-toe walking
1. Find a straight line
2. Place one foot in front of the other
3. Place your arms out to the side, or place across chest
4. Step, heel-to-toe, staying as close to the line as possible
5. Walk for 10 feet, and gradually increase

Page last updated: September 15, 2014