Exercises That'll Help You With Your Balance
In our younger years we often take our
balance for granted. But for anyone who has ever lost their footing,
losing your balance can be pretty frightening. Our balance tends to
decline as we age, primarily due to weaker hips and legs which make it
harder to walk (try these 12 great leg strengthening exercises) as well
as poor posture and an inability to lift our feet, which can often cause
us to stumble.
Did You Know? When we rise from a chair,
climb stairs and walk outside on uneven terrain, there is cooperation
between the brain, nervous system, muscles and bones that keeps us from
falling. Balance activity and elderly balance exercises can reduce
falling over and improve your performance. Training your body balance
can improve your overall upper and lower body strength. These exercises
will challenge your balance system with activities that require the use
of the brain, nervous system, muscles and bones.
Before You Start: While balance exercises are fun, they can also be
challenging. When performing these exercises have a helping hand to
hold, this will allow you to better focus on maintaining your balance as
you get used to the exercises.
Disclaimer: These exercises are intended for normal imbalance and
unsteadiness in seniors due to inactivity and disuse. If you suspect a
more serious balance problem, involving vertigo, ear infections,
Meniere's disease, chronic dizziness or drug interactions, consult with
your doctor.
1. Single Limb Stance
Benefits:
• This exercise will train your brain to become more aware of where your center of gravity is located.
• It will strengthen your ankles and hips for improved stability.
Instructions:
• Stand by a chair with your feet together and arms at your sides.
• Lightly holding onto the chair, lift one leg up and balance on the other.
• Hold for 10 seconds and repeat with the other leg.
• Maintain a steady, normal breath. Breathing in through the nose and out through the mouth.
• For a little extra challenge, look straight ahead.
Tips:
• Use a chair to hold onto while standing. Depending on how comfortable
you feel with balancing on one leg, hold onto the chair with your
finger, one hand or two hands.
• Throughout the exercise, don't close your eyes or hold your breath.
• If you are not using the chair for any support, but would like to
maintain a little extra balance, hold your arms out to the sides.
2. Eye Tracking
Benefits:
• Eye tracking exercises help our visual and vestibular systems.
• They are also important in maintaining our postural ability.
Instructions:
• Hold your thumb comfortably in front of your face with your elbow
bent.
• Move your thumb to the right as far as is comfortable.
• Move your thumb to the left as far as is comfortable.
• Try not to move your head - follow your thumb with your eyes only.
• Repeat the exercise, this time moving your thumb upwards, then
downwards.
Keep your chest lifted, neck long, chin parallel to the floor, shoulders away from your ears.
• If you get dizzy, stop. Should you wish to try again, hold onto a chair.
3. Clock Reach
Benefits:
• Clock reach helps improve your static or standing balance.
• It also strengthens your ankles and hip muscles while adding to your shoulder and upper body range of motion.
Instructions:
• Hold onto a chair with your left hand.
• Visualize a clock with 12 in front of you and 6 behind you.
• Stand on your left leg and bring your right arm to 12 o'clock. Reach to 3, then 6 o'clock.
• Repeat on the other side, standing on your right leg.
• Keep your breath normal, inhaling through the nose and exhaling through the mouth.