While it may not cross your mind, you need good balance to do everything, including walking, getting up from a chair and bending over to tie your shoes. Having strong muscles, keeping yourself steady can make a difference in many things you do every day.
There are many balance exercise training that strengthen your muscles and help you stay upright, including your legs and core. This type of exercise can improve stability and help prevent falls.
Sometimes, doing balance exercise can be intense, such as some challenging yoga postures, while others are as simple as standing on one leg for a few seconds. Or you can use a device that forces your body to stabilize itself, such as a balance board or stability ball.
- Stand on one leg with a weight and lift the other leg to the side or behind you.
- Keep the heel just in front of your toe, as if walking tightrope.
- Standing up & sitting down a chair without using your hands.
- Walking while alternating knee lifts with each step.
The doctors at Drome recommend a series of steps that can reduce the risk of falls and also help to tighten troubled areas. To get better results, these three moves should be done barefoot, at least five times a week.
This improves your balance because you constantly shift your body weight and also strengthens your muscles.
- While balancing on your left foot, bend your right knee and raise it behind you to the level of your hip.
- Bring both hands (palms up) straight in front of you.
- Bend forward and extend your right leg straight towards your back. (When you become more comfortable, work towards bringing your torso parallel to the floor.)
- Hold for 10 seconds.
- Return to the starting position.
- Do 20-25 reps.
- Switch legs and repeat. Try to keep both hands straight in front of you.
Standing on your toes during the entire exercise is harder than you think and it forces you to use your core muscles. If the move is too easy, we suggest holding 1 kg dumbbells in each hand and closing your eyes, which “keeps you laser focused, improving communication between your brain and your muscles.”
- Keep your feet together, lift your heels off the floor and balance on your toes.
- With your palms facing forward, spread your hands out to your side.
- With your arms, 1 inch forward and 1 inch back. Do 25 reps.
- Turn your palms towards the ceiling and do 25 reps
- Turn your palms towards the back of the room and do 25 repetitions.
- You can sit on the floor and bend your knees. Cross your right foot over your left foot at the ankle.
- Slowly place your hands on your knees, lift your feet off the floor and bend 45 degrees backwards.
- With your hands loosely clasped in front of you, lower your elbows (first right, then left) towards the floor. (Keep your legs and spine in the same position – as you move your arms, only your core will slightly twist.)
- Repeat 20 times on each side.
- Switch sides (cross your left foot over the top of your right foot) and repeat 20 times.
Yes. Balance exercises are good for people of any age and fitness level. It is advisable for older adults to prevent falls.
Yes. You can do balance exercises anywhere: in the park, in your backyard.
Yes. You can also do these exercises at your home.
No. All you need is your body to do a balance exercise: for example, standing on one leg.
The specialty of balance exercise is that anyone can do it. The earlier you start the better it is.
If you are new to exercise, this is a great chance for you to start. Focusing on your core and balance improves overall strength and prepares your body for more advanced exercise. Start with easy exercises first.
If you are an advanced exerciser, start with some easy exercise and then motivate yourself to perform more complex moves that can challenge both your muscle strength and your stamina.
It is recommended that balancing exercise should be done 20-40 minutes every day or at least 5 times a week. Balancing improves muscle strength, neuromuscular coordination, balance and performance.