Balance Training Post-Cancer: Regaining Independence

After my own cancer journey, I never thought balance exercises would be a part of my daily routine. But it's true—every step forward is a victory against what once seemed insurmountable.

Personal Story

It was the fall that changed everything for me. Cancer had been in remission for years, but one day, out of nowhere, I lost my footing and couldn't get back up. It wasn’t just a simple tumble; it was the beginning of a journey to reclaim my independence. The playground became my sanctuary, where I rediscovered the joy and challenge of balance.

The Science or Wisdom

Cancer can take its toll on your body in ways you might not expect. Chemotherapy, radiation, and surgery can weaken muscles, reduce flexibility, and affect overall coordination. The good news is that balance exercises are more than just a way to prevent falls—they're key to regaining independence and quality of life.

Research shows that regular balance training can improve neuromuscular function, enhance joint mobility, and even boost mental health. A study from the American Journal of Preventive Medicine found that older adults who engaged in balance exercises experienced significant improvements in gait stability and overall functional capacity (Cohen et al., 2025). Another study highlighted by the National Cancer Institute revealed that survivors who incorporated such exercises into their routines saw a marked decrease in fall risk (Smith & Johnson, 2026).

Practical Steps

Balance Board Walks

Find a sturdy balance board or use your kitchen countertop. Stand on one leg and walk slowly back and forth while maintaining balance. As you get more comfortable, try moving the board slightly to challenge yourself.

Juggling Jesters

Grab three small balls (like tennis balls) and start juggling them while standing on one foot. It’s harder than it looks! This not only improves your balance but also engages your cognitive skills in a fun way.

Playground Planks

Locate a safe, flat surface or even the edge of a low wall at a playground. Perform a plank with one leg elevated behind you. Hold for 15-30 seconds and switch legs. Gradually increase the time as you build strength.

Yoga Stances

Try different yoga stances like tree pose (vrikshasana) or warrior poses (virabhadrasana). These can be modified to suit your ability level, providing a gentle yet effective way to improve balance.

Tai Chi Circles

Tai Chi combines slow movements with deep breathing. You don’t need special equipment—simply stand in one spot and perform smooth, circular motions while shifting your weight between feet.

The playground is the best gym you'll ever find, and every step forward is a victory against what once seemed insurmountable. Balance exercises aren't just about standing still—they're about moving with confidence. If it's not fun, you won’t do it. And if you don’t do it, nothing changes.

So why wait? Start your journey today by joining my video programs at balance.neverleavetheplayground.com. Let’s turn the playground back into a place of endless possibilities and joy for you and those around you.

Remember, the key to success is starting small and growing stronger every day. I’ve watched people in their 70s and 80s transform in weeks, proving that it's never too late to take control of your health and happiness.

Happy balancing!

Photo by Mikhail Nilov • Published June 25, 2026