Falls Prevention in KT3: Simple Qi Gong for Better Balance

Steady feet change everything—how you walk, how you turn, how confident you feel leaving the house. Qi Gong offers a calm, joint-friendly way to train balance without strain.

We meet Mondays 12–1 pm (£10) at the Graham Spicer Institute, KT3 4HL. Beginners and seniors welcome. Reserve your place: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

Do you want to see the full New Malden guide series? See the hub: https://brightbeingsacademy.com/new-malden-classes-gentle-exercise-hub

Why Qi Gong helps with steadiness

Balance improves when your body learns three skills:
• Soft, controlled weight shifts.
• Relaxed posture with easy breath.
• Attention to the ground under your feet.
Qi Gong builds these gently. Movements are slow and repeatable. You can stand or sit. If you prefer chair-friendly options, start here: https://brightbeingsacademy.com/seated-qi-gong-new-malden-chair-exercise

Five simple drills (standing or seated)

Do these at a wall or with a sturdy chair. Keep breathing light and smooth.

1. Ankle rocks (60–90 seconds)
   Stand tall or sit, feet hip-width. Rock weight from heels to balls of the feet. Small range. Feel the whole foot each time.

2. Side-to-side weight shifts (1–2 minutes)
   Shift smoothly from left to right. Knees soft. Hips level. Imagine pouring sand from one foot to the other.

3. Heel-to-toe roll (1 minute each side)
   Step one foot slightly forward. Roll from back foot to front foot and return. Slow, small and steady.

4. Mini single-leg balance (30–40 seconds each side)
   Lightly touch the wall or chair. Float one foot a few centimetres off the floor. Keep breath soft. Swap when you feel fatigue.

5. Mindful walking line (2 minutes)
   Walk a gentle straight line in slow motion. Feel each foot land from heel to toe. Eyes soft, shoulders relaxed.

Worried about joints, blood pressure or recovery? Safety guidance here: https://brightbeingsacademy.com/qi-gong-safety-blood-pressure-joints-new-malden

Footwear and floor safety

Wear soft, supportive shoes or thin-soled trainers so you can feel the ground. Even better, buy some yoga or Qi Gong socks with small rubber buttons on the soles.

Clear a small practice space at home—no loose rugs, no cables. Good lighting helps foot placement. If you use a stick or frame, keep it within easy reach and practise near a stable surface. Balance improves fastest when you feel safe. For broader safety notes, see: https://brightbeingsacademy.com/qi-gong-safety-blood-pressure-joints-new-malden

Then join us for guided practice: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

A 10-minute home plan (repeat 3–5 days a week)

• 2 minutes: ankle rocks + shoulder rolls
• 3 minutes: side-to-side shifts + heel-to-toe roll
• 3 minutes: mindful walking line
• 2 minutes: extended exhale (inhale 4, exhale 6–8)
Keep it comfortable. Stop before you’re tired. Consistency beats intensity.

Make it stick with group energy

Balance work lands deeper in a calm room with friendly faces. Community gives you gentle accountability and a weekly rhythm. Read why this matters: https://brightbeingsacademy.com/community-calm-local-class-new-malden

What to expect in class (Mondays 12–1 pm)

A warm welcome, clear guidance, and adaptable pacing.
• Joint release to loosen ankles, knees and hips.
• Slow weight-shift drills and simple flows for stability.
• Breathwork to calm the nervous system.
• Short relaxation to finish so you leave steady and clear.
Directions and tips for your first visit: https://brightbeingsacademy.com/new-malden-qi-gong-how-to-get-there

Real voices from local learners

“Great awareness of my co-ordination. Enjoy sessions.” — Lynda
“Very enjoyable – helps with co-ordination.” — Carol
“I feel lighter and freer… very calming. I really like the breathing techniques.” — Myra
“I always feel loosened-up, more relaxed and more positive after the session.” — Joe

If you’re 50+ and easing back

Gentle, repeatable movements are your best friend. Here’s a helpful overview: https://brightbeingsacademy.com/gentle-exercise-new-malden-qi-gong-over-50s
Want to compare other low-impact options? Explore: https://brightbeingsacademy.com/low-impact-exercise-new-malden-compare

Your next step

Try the 10-minute plan for a few days, then come and practise with us on Monday. We’ll refine your stance, soften the breath, and build balance you can feel when you walk out of the room.

Reserve your place now: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

FAQs — Falls Prevention in KT3: Simple Qi Gong for Better Balance

Do I need to balance on one leg for a long time?
No. Short, supported holds are enough. Use a wall or chair. Build gradually.

Can I do this seated?
Yes. Practise ankle rocks, posture work and gentle weight shifts while seated. Chair options here: https://brightbeingsacademy.com/seated-qi-gong-new-malden-chair-exercise

What if I’m worried about blood pressure or dizziness?
Avoid breath holding and keep movements small. Use longer exhales. Safety tips: https://brightbeingsacademy.com/qi-gong-safety-blood-pressure-joints-new-malden

How often should I train balance?
Little and often. Ten minutes, most days, plus one guided class a week is ideal.

Will this help my walking confidence?
Yes. Slow, mindful drills improve foot placement and posture. Add the mindful walking line daily and join us Mondays to refine it.

Where is the class and how much is it?
Graham Spicer Institute, 15 Dukes Ave, New Malden KT3 4HL. Mondays, 12–1 pm, £10. Book here: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

See the full New Malden guide series: https://brightbeingsacademy.com/new-malden-classes-gentle-exercise-hub

Bright Beings Academy — Qi Gong New Malden
Graham Spicer Institute, 15 Dukes Avenue, New Malden KT3 4HL
Mondays 12:00–13:00 • £10 per class
Email: [email protected]

I look forward to connecting with you in the next post.
Until then, be well and keep shining.
Peter. :)