Go From “Furniture Surfing” to Moving with Confidence

Do you furniture surf or glide from the back of a chair to the edge of a counter, or even the wall, as you move around your home?

If balance is a struggle, this habit probably sounds familiar.

Furniture surfing or cruising might feel like a quick fix in the moment, but it’s also your body’s way of saying it needs a little extra help to stay steady.

Keep reading to learn quick ways to feel safer at home and some exercises to help improve your strength and balance.

Reduce Your Fall Risk at Home

When your balance feels off, making a few changes around your home can go a long way toward reducing fall risks. Think of it as setting the stage for your success.

Here are some practical tips to help you feel more secure:

• Use an assistive device. A cane or walker might feel like a big step, but these tools are designed to help you stay independent, not limit you. They offer extra stability so you can move with less fear.
• Clear out tripping hazards. Area rugs, cords, clutter, or even shoes left in walkways can catch your foot and throw you off balance. Make sure these are removed or secured to keep your path clear.
• Light the way. Poor lighting can make it harder to see potential hazards, especially on stairs. Adding nightlights or brighter bulbs in dim areas can make a huge difference.
• Wear sturdy slippers or house shoes. Bare feet, socks, or slippers without a heel can be slippery. Opt for house shoes or slippers with a closed heel and good traction to keep you steady.

By creating a safer environment, you’re giving yourself the confidence to move freely. But the real key to saying goodbye to furniture surfing for good? Strengthening your body and balance — and we’ve got just the exercises to help.

Build Strength & Balance

Improving your balance doesn’t happen overnight, but with consistency, you’ll start to notice changes in your strength, stability, and confidence. These exercises are simple, effective, and can be adjusted to your ability level. Let’s break them down. 

Static Strength:

These moves focus on strengthening your legs and core to create a strong, stable base. Aim to complete 2-3 sets of 10 repetitions.

• Squats: Stand with your feet shoulder-width apart and slowly sit your hips back into a squat as if you’re sitting in a chair.
• Narrow Squats: Bring your feet closer together and follow the same movement. This adds a little extra challenge to your stability.
• Sit-to-Stands: If squats feel like too much, try sitting in a sturdy chair and standing up without using your hands. This is a great alternative.

Dynamic Strength:

Once you’ve built some static strength, add dynamic movements to challenge your stability while moving. Aim to complete 2-3 sets of 10 repetitions per side.

• Forward Lunges: Step forward with one leg, bending at the knee, then return to your starting position. Repeat with the opposite leg.
• Side Lunges: Step to the side with one leg, bending at the knee, then return to your starting position.

Static Balance:

Static balance exercises focus on holding your position without wobbling. Aim to hold each of the following stances for 3-5 sets of 30 seconds. If you ever feel unsteady, place a hand on a sturdy surface for support.

• Narrow-Leg Stand: Stand with your feet close together.
• Modified Tandem Stance: Place one foot slightly ahead of the other.
• Tandem Stance: Position one foot directly in front of the other, like standing on a balance beam.

Dynamic Balance:

These exercises mimic real-life movements, helping you improve balance as you move. Aim to perform 2-3 sets of 10 repetitions per side.

• Reaches: From a standing position, reach one foot forward, then return it to the center. Work from forward to backward, and each side. Keep your movements controlled.

Getting Started

Start small and listen to your body.

If these exercises feel challenging at first, that’s okay. Consistency is key, and even a few minutes a day can lead to noticeable improvements.

Remember, furniture surfing doesn’t have to be your go-to strategy. With these tips and exercises, you can build strength, improve balance, and move around your home with confidence!

Do balance challenges or the fear of falling hold you back?

Our Physical and Occupational Therapists are here to help! With a personalized plan, we’ll guide you through tailored exercises to build strength, improve stability, and help you move with confidence.

Treatment is covered by insurance, no referral is needed, and with multiple locations across Western New York and virtual care, you can find a place and time that work for you.

Click the button below to get started.