This article is courtesy of Martim from dreamstrength.com
As we age, our balance naturally starts to decline. This is due to a number of factors, including the natural wear and tear on our body, changes in our balance mechanism, and even medications we may be taking. If you’re experiencing trouble with your balance, don’t worry – there are ways you can improve it! Exercise is one of the best methods to improve balance, and today we’ll discuss a few exercises that can help. Keep reading to learn more.
Heel Raises
Heel raises are a simple exercise that can help you improve your balance. To do this exercise, stand with your feet hip-width apart and raise your heels off the ground, keeping your toes on the ground. Hold this position for a few seconds, then lower your heels back to the ground. Repeat this exercise 10-15 times.
One-leg Stand
One-leg stand is another great exercise to improve your balance. To do this exercise, stand on one leg with your arms at your sides. Hold this position for as long as you can, then switch legs and repeat. Try to do 3-5 sets of 10-15 seconds per leg.
Note: If you are having a hard time keeping yourself balanced while doing this exercise, try standing in front of a wall with your fingertips touching it to give you support.
Tai Chi
Tai Chi is a form of martial arts that focuses on relaxation. It has been shown to improve balance, flexibility, and strength, and is a great exercise for people of all ages. If you’re interested in trying Tai Chi, be sure to find a certified instructor in your area.
Leg Swings
Leg swings are a great way to improve your balance and coordination. To do this exercise, stand with your feet hip-width apart and swing one leg, in front of the other, to the sides, keeping your hips and shoulders square. Repeat this exercise 10-15 times, then switch legs and repeat. You can also do this exercise by swinging the legs forth and back.
Lunges
Lunges are a great exercise to improve balance, coordination, and strength. To do a lunge, stand with your feet hip-width apart and take a large step forward with one leg. Bend your front knee and lower your hips until your front thigh is parallel to the ground. Keep your back straight and your head up. Hold this position for a few seconds, then return to the starting position. Repeat this exercise 10-15 times, then switch legs and repeat.
Rock the Boat
Rock the Boat is a really good exercise for your balance and coordination. To do this exercise, stand with your feet hip-width apart and put your hands on your hips. Then, raise one foot off the ground to the side. Keep it up for as long as you can, but 30 seconds is enough. Aim for 10-15 repetitions with each foot.
Heel-to-toe walk
The heel-to-toe walk is another great exercise to improve your balance and coordination. To do this exercise, stand with your feet hip-width apart and place one heel in front of the other foot’s toes. Then, walk forward by moving your other heel to the ground in front of your toes. Be sure to keep your back straight and your head up. Walk forward for a few seconds, then reverse the movement and walk backward. Repeat this exercise 10-15 times.
Flamingo stand
To do the flamingo stand, stand with your feet hip-width apart and hold your arms at your sides. Then, slowly lift one leg off the ground and extend it out in front of you. Keep your hips and shoulders square, and hold this position for a few seconds. Then, return to the starting position and repeat with the other leg. Try to do 3-5 sets of 10-15 seconds per leg.
Yoga and Pilates
Both Yoga and Pilates are great exercises for improving balance. Yoga is a mind-and-body practice that combines stretching and relaxation with breathing exercises. Pilates is a strength-training exercise that focuses on core stability and flexibility. Both Yoga and Pilates are great exercises for people of all ages, and they can be done at home or in a studio. If you’re interested in trying Yoga or Pilates, try to find a certified instructor in your area.
Knee Curl
The knee curl is another very good balance exercise. To do this exercise, put both hands on the back of a chair for support. Then, with your back straight, lift one foot off the ground till your buttock. Stay like this for a few seconds, then bring your foot back down. Repeat this exercise 10-15 times with each foot.
The Bottom Line
Balance is a complex topic. However, it’s something that we all deal with on a daily basis. If you’re not sure how to improve your balance or if you already have poor balance, don’t worry! The exercises provided in this article should give you some good ideas about what kind of exercises will help support better balance.
And these exercises aren’t only for elder people! We encourage adults of any age to work on their balance to prevent problems later. We also encourage people who are at risk for falls or injuries due to their lack of physical fitness to seek out professional advice from an occupational therapist as soon as possible so they can learn more about the best strategies for preventing such accidents from occurring. Also, if you usually do high-intensity exercise and are on a weight loss road, check out this list with the best pre-workout supplements that can help you lose weight.
Personal Alarms from LifeConnect24
If you have concerns about your balance, you may wish to consider a personal alarm from LifeConnect24. You can learn more by reading our personal alarm guide.
If you have any further questions, please do not hesitate to get in touch. You can call our team on 0800 030 8999.
Editor’s Note: This article was updated on 3rd April 2024
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