Stand on one foot while the kettle boils

Falls are the main reason older adults in Canada end up in hospital with an injury, and the Public Health Agency of Canada recommends improving your balance and strength through exercise. Canada's movement guidelines for adults 65 and older also call for physical activities that challenge your balance.

Try this today: while the kettle boils, stand facing the kitchen counter with both hands resting on it. Shift your weight onto one foot and lift the other slightly. Hold for up to 10 seconds, then switch. Repeat 3 to 5 times per side.

• Easier: lift just your heel instead of your whole foot, and keep both hands on the counter.
• Harder: use one fingertip, then try hovering your hands just above the counter.
• Seated version: sit tall near the front edge of a sturdy chair without leaning on the backrest. Slowly lift one foot a few centimetres off the floor, hold for 5 seconds and switch. Do 5 per side.

Pair it with something you already do every day, like boiling the kettle, and it becomes part of your routine.

Safety note: Always practise next to something solid you can grab, and stop if you feel dizzy.

Sources

• Public Health Agency of Canada: Preventing falls and injuries for older adults (opens in a new tab)
• Canadian 24-Hour Movement Guidelines for Adults 65+ (CSEP) (opens in a new tab)