Exercises to Improve Balance

Exercises to Improve Balance

 As you get older, being classified as clumsy or a klutz isn’t a laughing matter. Falling causes injuries to millions of people per year. After you hit thirty, your muscles weaken gradually as the years pass by, which can cause you to lose your balance more frequently.

Maintaining your balance can be easier if you remain active. This can be done through simple stretches or exercises specifically focusing on flexibility and coordination.

Here are some workouts that can help you maintain your balance if done consistently.

 

Single-Leg Squat

Start by standing with your back straight. Using a chair with a bar for support, slowly lift your right foot an inch above the ground. Do not bend your knees, and keep your left foot firmly on the ground.

Flex your calves if you want the exercise to be more challenging. Hold the position for 10 seconds before moving on to the next leg. Repeat 10 times.

 

Catch and Hold

This exercise requires working with a partner.

While standing on one leg (you can stand by a wall or something sturdy for support), place one foot on your opposite inner thigh. Have your partner toss you something light, like a ball or a yoga block, and try to catch it.

Only do this if you have enough control over your body and can successfully perform it. Do not strain yourself if it is too difficult.

 

Standing March

On a flat surface, march in place slowly. Do this for 20-30 seconds, and as it becomes easier over time, change your pace and the surface you are marching on to make it more challenging.

 

Sit, Stand, Sit

Stand up from your chair without using your arms. When you are standing straight, return to a seated position, slowly.

Continue doing this as many times as you can. You can even do this exercise while you’re watching TV to distract your mind as you continue to exercise.

 

Heel-to-Toe

Place one foot in front of the other. Make sure your heel touches the toe of your back foot. Hold this position for as long as you can or up to 30 seconds.

When it becomes easier in the standing position, begin to walk. Pretend you are walking on a tight rope.

 

Side Arm Lifts

Rest your arms at your side, then lift them up slowly so that they are level with your shoulders. Rotate your arms so that your palms face the ceiling.

When you return your arms back down to rest, twist your palms so they face your thighs. Reach your arms higher each time or until your shoulders can manage.

 

Heel Raises

Lift your heels up slowly and roll the balls of your feet. Start out with a small lift and gradually lift your heels higher. Hold this position. Return your heels back to the floor, slowly.

If you feel steady after a test run, you can try raising your arms in front of you when you do it again.

 

Balancing Wand

This can be done by using a cane, an umbrella, or even a broomstick. Sit down facing forwards with your back straight. Hold one of your arms out, palm up, in front of you. Use your other hand to place the object on your palm and try to balance it.

Do it until you can’t anymore before switching to the other side. Repeat this 5-10 times.

 


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