Five balance exercises you can do at the kitchen counter

Falls are the leading cause of injury for adults 65 and older, according to the Centers for Disease Control and Prevention (CDC). The good news: balance improves with practice, at any age. These five exercises take about ten minutes and need nothing more than a sturdy kitchen counter to hold.

Before you start: check with your doctor if you've had a recent fall, surgery, or dizziness. Stand close to the counter and hold on with both hands at first. Stop if you feel pain or lightheaded.

1. Heel raises

Stand facing the counter with your feet hip-width apart. Slowly rise up onto your toes, hold for two seconds, then lower your heels back down. Repeat 10 times. This strengthens your calves and ankles, which help you catch yourself when you trip.

2. Sit-to-stand

Sit in a sturdy chair with arms, placed with its back against the counter or a wall. Scoot forward, plant your feet, and stand up without using your hands if you can. Sit back down slowly. Repeat 10 times. This builds the leg strength you use every time you get out of a chair or car.

3. One-leg stand

Hold the counter and lift one foot a few inches off the floor. Hold for 10 seconds, then switch legs. Do 3 rounds on each side. As you get steadier, hold on with just one hand, then a fingertip.

4. Heel-to-toe walk

Standing beside the counter with one hand on it, walk along it placing the heel of one foot directly in front of the toes of the other, like walking a tightrope. Take 10 to 15 steps, turn around carefully and walk back.

5. Side leg raises

Facing the counter, stand tall and slowly lift one leg straight out to the side, keeping your toes pointed forward. Lower it slowly. Do 10 on each side. This strengthens the hip muscles that keep you steady when you shift your weight.

Make it a habit

Doing these most days of the week makes the biggest difference. Many people pair them with something they already do every day, like waiting for the coffee to brew.

It's also worth asking about balance at your yearly wellness visit. Medicare covers an Annual Wellness Visit at no cost to you, and it's a good time to talk with your doctor about fall prevention, your medications, and your vision, all of which affect balance.

Source: CDC, Older Adult Fall Prevention. This article is for general information and isn't medical advice.