My Dad, John Campbell, spent a significant portion of his career in the area of falls prevention for elderly people. Growing up, I thought this was a bit dull. Now, with some humble pie, I admit. it’s actually quite interesting!
If you're a two-year-old and fall over, it means nothing. If you're a 50-year-old and fall over, you recover. Once you hit your seventies, eighties and nineties, falling over can mean a fractured hip or pelvis, resulting in a prolonged hospital stay from which you may or may not recover.
It was with great interest that I read an Otago Daily Times article this weekend about Caroline Upward, who is investing more time in strength and balance programmes after a couple of falls while out walking. (You can read the article here).
I am a massive advocate for investing time in strength and balance programmes, even if you are still in your youthful forties! The earlier you start the better on multiple fronts.
Here are five balance activities you can try at home. Warning though, you might have a bit of fun as you wobble around (so do it with someone else in case of a severe wobble). But, before I get into the activities, let’s have a look into what happens during the mere act of balancing.
The act of balancing is complex. When you balance, your brain integrates signals from the vestibular system in your inner ear, which detects changes in head position and motion. At the same time, proprioceptors in your muscles and joints send information about body position and movement to the brain. The cerebellum coordinates these signals, fine-tuning muscle actions to maintain stability. Your visual system also plays a crucial role by providing reference points to help you orient yourself in space (which is why it’s so much harder to balance with your eyes shut). Together, these systems allow your brain to make constant, rapid adjustments to maintain balance, often without you even realising it.
Now, think about a fall!
When you trip on something, your brain must detect the loss of balance, decide on a corrective action (such as stepping forward or grabbing something), and then activate the appropriate muscles before gravity takes full effect. All of this needs to happen in less than a second! So it’s easy to see that improving your balance requires a mix of agility, speed, and power. Hence the need to strengthen all of them as you age.
5 Balance Activities to do at Home
🚶🏻Tandem Walking
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. Pretend you're walking on a tightrope.
Challenge: Close your eyes or walk backwards for added difficulty
🪑 Sit-to-Stand from a Chair (no hands)
Sit on a sturdy chair and stand up without using your hands. Slowly sit back down.
Try This: Add a pause at the top to hold your balance for 3–5 seconds.
😬 Balance While Brushing Teeth
Stand on one leg while brushing your teeth (or doing dishes). Switch legs halfway.
Why it works: You’re engaging your brain in a dual-task, which mimics real-life balance needs.
📕 Walk with an Object on Your Head (like you are a supermodel)
Place a lightweight book or pillow on your head and try walking around the house.
Tip: Keep your core tight and posture tall (and sing ‘supermodel’ to yourself).
⏰ Clock Reach
Stand on one leg and use your free arm to reach to imaginary numbers on a clock face around you (12, 3, 6, 9).
Variation: Use a wall clock image or paper cutout as a visual guide.
Contact Darcy or Anna (+64 27 599 2255 or +64 27 4861418 respectively) or via info@zesttwellness.com.