去年我動過一次腦部手術。手術很順利，恢復也不錯，走路沒問題，每天能走 5,000 步左右，還能一週打五次乒乓球，每次一小時。對於 80 歲的我來說，這樣的生活其實已經很幸福了。
但是，我發現了一個小問題：我無法單腳站得穩。乍聽之下好像不嚴重，可仔細一想，這可是和跌倒風險息息相關的事。跌倒對我們這個年紀的人來說，往往比我們想像的要危險。
所以我開始行動，嘗試每天做一套簡單的平衡練習。這套動作不需要健身房，也不用任何器材，只要花 10 分鐘，就能幫助我們的身體重新找回平衡感。
我的 10 分鐘平衡練習
🧍 腳跟貼腳尖走路（2 分鐘）
走直線時，讓前腳的腳跟貼著後腳的腳尖，就像在走「地上的鋼索」。
🦵 單腳站立（有支撐）（2 分鐘）
抓著穩固的椅子，抬起一隻腳，嘗試保持 10–20 秒，再換另一隻腳。
➡️ 側抬腿（2 分鐘）
站在椅子後方，雙手扶住椅背，慢慢把一條腿往側邊抬起，然後放下。每條腿做 10 次。
🪑 坐下—站起（不用手）（2 分鐘）
坐在椅子上，用腿的力量站起來（不用手扶），再慢慢坐下。重複 10 次。
👀 走路時轉頭（2 分鐘）
慢慢走路，同時把頭左右轉動，練習在視線移動時保持平衡。
為什麼我堅持做
這些動作看似簡單，但對我來說意義很大。它們不僅幫助我改善平衡，還讓我更有信心去做喜歡的事 —— 比如打乒乓球、寫博客，甚至只是安心地走在日常生活的每一步。
年紀越大，我越覺得「平衡」不只是身體的能力，更是一種生活的態度。穩穩當當，慢慢來，每一天都值得好好過。
朋友們，如果你也想保持穩健，不妨跟我一起試試這些小動作。或許你會發現，自己比想像中更能「站得穩」。
From Brain Surgery to the Ping Pong Table: How I Keep My Balance
Last year, I had brain surgery. The operation went smoothly, and recovery has been good. These days, I can walk about 5,000 steps a day, play ping pong five times a week for an hour each time, and live quite actively. For someone at 80, that’s already a blessing.
But I discovered one small problem: I couldn’t stand steadily on one foot. At first, it didn’t seem like a big deal. But the more I thought about it, the more I realized it mattered — because poor balance means a higher risk of falling. And for people our age, a fall can be far more dangerous than we’d like to admit.
So I decided to take action. I started doing a simple 10-minute balance routine at home every day. No gym, no special equipment — just a few safe movements that help the body regain stability.
My 10-Minute Balance Routine
🧍 Heel-to-Toe Walk (2 minutes)
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other, like walking a tightrope on the floor.
🦵 Single-Leg Stand with Support (2 minutes)
Hold a sturdy chair, lift one foot slightly off the ground, and try to balance for 10–20 seconds. Switch legs.
➡️ Side Leg Raises (2 minutes)
Stand behind a chair, hold on for support, slowly raise one leg out to the side, and lower it back. Do 10 reps per leg.
🪑 Sit-to-Stand Without Hands (2 minutes)
Sit in a sturdy chair, stand up using only your legs (no pushing with your arms), then slowly sit back down. Repeat 10 times.
👀 Head Turns While Walking (2 minutes)
Walk slowly while turning your head left and right, training your balance as your vision shifts.
Why I Stick With It
These moves may look simple, but they’ve made a big difference for me. They’ve improved my balance, boosted my confidence, and given me peace of mind — so I can keep enjoying the things I love, whether it’s ping pong, blogging, or simply walking without worry.
As I grow older, I’ve come to see “balance” not just as a physical skill, but as a way of life. Steady, patient, one step at a time — every day is worth living fully.
My friends, if you’d like to stay steady too, give these little exercises a try. You may find you can stand firmer — and live easier — than you thought.
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