Chris Barlics

Chris Barlics Helping Gen Xers and Baby Boomers upgrade their health and fitness since 2005.

08/28/2026

We can’t always prevent ourselves from tripping or losing our balance. But we can train our ability to react and recover when it happens.

Try these 5 exercises to work on your reactive balance:

1. Forward steps
2. Compass lunges
3. Forward lean + catch
4. Side steps
5. Side lean + catch

The stepping exercises help build the speed, strength and control needed to move your feet quickly, while the lean-and-catch exercises more directly challenge your ability to take a recovery step when your balance shifts beyond your base of support.

Start slowly and practice near a wall, counter or other sturdy support if needed. The lean-and-catch exercises are more advanced, so make sure you’re comfortable with the stepping exercises first.

08/25/2026

Standing on one leg is a great place to start with balance training—but don’t stop there.

Once you’re comfortable holding a single-leg stance, try adding movement. Moving your free leg changes your center of mass and forces your body to make continuous adjustments to stay balanced.

Try these 3 variations:

1. Forward & backward leg swings
2. Side-to-side leg swings
3. Controlled marching / knee lifts

Move slowly and focus on control. If needed, start by holding onto a wall, countertop or another sturdy support and gradually use less assistance as you improve.

There’s nothing wrong with practicing static balance. The goal is simply to progress the challenge as your balance gets better.

08/23/2026

Looking for a different way to challenge your balance? Try walking on your heels.

Heel walking is a dynamic balance exercise that challenges you to maintain control while moving in an unfamiliar position. It also strengthens the muscles on the front of your lower legs—particularly the muscles responsible for lifting your feet and toes.

Why does that matter? Those muscles help provide toe clearance when you walk, which can help reduce the likelihood of catching your toes and tripping.

Start with just a few slow, controlled steps. Stay tall, keep your toes lifted, and focus on control rather than speed. If needed, practice alongside a wall or sturdy support.

If heel walking is too challenging, start by holding onto something sturdy and simply practice lifting the front of your feet off the ground while keeping your heels down.

Balance isn’t just about standing on one leg. Challenge it in different ways.

08/23/2026

Walking backward can be a great way to challenge your dynamic balance, coordination and body awareness—and it can also give us some information about balance and fall risk.

Research using a 3-meter (about 10-foot) backward walking test has found that slower times are associated with a greater likelihood or history of falling in older adults, with studies identifying thresholds in roughly the 4.5–5.5 second range.

That does NOT mean taking longer than 5 seconds means you’re going to fall. Falls are multifactorial, and this should never be used as a stand-alone prediction. Think of it as another piece of information—and potentially something worth working on.

If you want to practice backward walking, safety comes first. Make sure the area behind you is completely clear and practice alongside a wall, railing or other sturdy support.

Start with just 5–10 slow, controlled backward steps, rest and repeat for 2–3 rounds. As your balance and confidence improve, gradually increase the distance before worrying about speed.

If you’re already unsteady walking forward, have a history of falls, experience dizziness, or don’t feel safe practicing this independently, don’t try it alone. Consider working with a physical therapist or qualified exercise professional.

Balance isn’t just about standing still. Practice controlling your body while moving in different directions.

08/21/2026

Want to improve your balance? Don’t forget about the strength and control of your feet and ankles.

Toe walking (or heels up walking) is a simple way to challenge your balance while strengthening your calves and the muscles that help control your ankles.

Rise onto the balls of your feet and take slow, controlled steps forward. Focus on staying tall and maintaining control rather than trying to move quickly.

Start with a short distance and gradually increase it as you become stronger and more comfortable. If needed, practice alongside a wall or sturdy support.

If you’re not comfortable walking on your toes yet, start with supported calf raises and build from there.

Balance isn’t just about standing on one leg. Strong, controlled ankles are an important part of the equation too.

08/19/2026

Want to make getting up off the floor easier? Don’t just practice getting up—build the strength and movement skills that help you do it.

Here are 5 exercises I like:

1. Bench Walkouts — upper-body and core strength
2. Calf Raises — lower-leg and ankle strength
3. Staggered-Stance Bench Squats — lower-body strength with more emphasis on one leg
4. Elevated Get-Ups — practice the actual movement from an easier starting position
5. Beast Holds — upper-body, core and lower-body strength while supporting your body close to the floor

You don’t need to be able to do all five today. Modify the exercises, use support when needed, and start at a level you can safely control.

And remember, there’s no single exercise—or single technique—that works for everyone. Joint limitations, pain, strength, mobility and balance can all affect your ability to get up from the floor. If you’re struggling or unsure where to start, consider working with a physical therapist or qualified exercise professional.

Start where you are. Build from there.

08/17/2026

Balance isn’t just about standing still—or moving forward and backward. We also need to be able to control our bodies moving side to side.

This lateral balance walk is a great way to work on dynamic balance while challenging your ability to briefly support yourself on one leg.

Step to the side, bring your opposite knee up and pause. Find your balance, lower the foot, bring your feet together, and repeat as you continue moving sideways. Then make sure you practice in both directions.

Start with a short pause and gradually increase the time as your balance improves. If needed, practice near a wall or sturdy support and use it for assistance.

Remember, good balance requires being able to control your body in multiple directions, so don’t limit your balance training to standing still.

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