Slide show: Balance exercises improve stability, help prevent falls

You're getting older but maintaining your independence. For now, your balance is good. You want to keep it that way to avoid falls and broken bones.

Balance exercises can help you stay steady on your feet, but they aren't for everyone. This is especially true if you have severe balance problems or certain orthopedic conditions. Talk with your doctor before you get started if you're uncertain whether you should do them.

Try doing all of the balance exercises at least once a day most days of the week.

For this exercise and all others — hold on to a table, wall, heavy chair or kitchen countertop with one hand when you start. When you're certain of your balance, try balancing yourself by placing only a fingertip on the surface. If you're unsteady, ask someone to stand by to assist.

• Lift one leg slightly off the floor and hold it for five seconds.
• Repeat at least five times, and then switch to the other leg.
• Next try the exercise without holding on at all, arms at your sides.
• Once you don't need to hold on, try doing these exercises with your eyes closed.

• Place your feet about shoulder-width apart. Raise your hands to your shoulders with your palms facing forward.
• Extend your right arm and place your left foot forward, pointing down with your toes and touching the floor.
• Return to starting position and do the same with the opposite arm and foot. Repeat at least five times.

• Place your feet about shoulder-width apart. Extend your arms straight in front of you.
• Lift your left leg and bend it back. Hold for five seconds.
• Repeat five times and switch legs.
• As you improve, practice one-leg standing throughout the day. For example, stand on one leg while you're doing the dishes, reading the newspaper or watching TV. The more you do it, the more you'll improve your stability.

Tai chi is a noncompetitive, self-paced system of gentle physical exercise. To do tai chi, you stand and perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing.

Studies suggest that tai chi may improve balance and help prevent falls in older adults. Long-term tai chi practitioners have improved knee joint stability, which aids in balance.

Although tai chi is generally safe, consider talking with your doctor before signing up for a class. This is particularly true if you have any problems with your joints, spine or heart.