Improve Balance Through Exercise
Poor balance affects people of all ages, and can lead to falls that often result in injuries. The elderly are especially susceptible to injuries related to incoordination and poor balance, such as dislocated or broken hips. Exercises that improve balance can help decrease the risk of injury and boost confidence, and it’s the first step in a complete workout regimen that includes stretching and strengthening exercises.
Contents
Steps
Simple Balancing Exercises
Start out with simple balancing exercises that do not require much strength or stamina. Just about any form of activity can be modified into a balance exercise, even walking. Incorporate simple balance exercise into your everyday life. Perform simple balancing moves both at home and when out and about.
- Stand up from a seated position without relying on your hands for balance. Keep your hands evenly extended at your sides and push up with your lower body. Shift the weight between both legs when rising to balance yourself out. Sit down in the same manner.
- Stand on one foot and balance your body when waiting in line at the supermarket. Keep your arms slightly extended at first, then as your balance improves, lower your hands down to your side.
- Walk in a heel-toe manner. Place the heel of your right foot directly in front of the toes on your left foot so that your heel and toes almost touch. Alternate with both feet and repeat.
Intermediate Balancing Exercising
Begin a more targeted balancing routine after you have improved your balance with the basic techniques above. Do these exercises 3 times for each leg at first, then increase repetitions as your balance improves.
- Start with simple weight shifting. Place your feet apart and keep your weight evenly distributed on both legs. Shift all of your weight to the left leg and slowly lift your right leg up off of the floor. Stand in this position for as long as you can, aiming for no more than 30 seconds. Place your foot down and perform the exercise with the other leg.
- Continue with more standing-in-place exercises. Place your feet apart and keep your weight evenly distributed on both legs. With your hands on your hips, lift your right leg up off of the floor and bend your knee back. Stand in this position for as long as you can, aiming for no more than 30 seconds. Place your foot down and perform the exercise with the other leg.
Advanced Balancing Exercising
Add advanced balancing exercises that combine balance and strength training to obtain optimal balance. These exercises start with you holding onto an object for balance support. As your balance improves, modify the exercises so that you hold on to the table with only one hand, then with only your fingertips, until you can master the exercise without the use of your hands and with your eyes closed.
- Stand in front of a table or chair with feet slightly apart. Hold onto the table with both hands and raise yourself as high up onto your toes as you can go. Stand in this position for 2 seconds and then slowly lower your heels back down to the floor. Repeat this step up to 10 times.
- Stand in front of a table or chair with feet slightly apart. Hold onto the table with both hands and carefully raise your right knee up to your chest, making sure to keep your waist and hips straight. Stay in this position for 2 seconds then return to standing position. Repeat with your left leg. Alternate between both legs and do up to 10 repetitions per leg.
- Stand in front of a table or chair, keeping a distance of {{safesubst:#invoke:convert|convert}}, with feet slightly apart. Holding onto the table, lean forward and bend at the hips. Keeping your hips at a 45 degree angle, slowly lift your right leg and extend it behind you, keeping your knee straight. Do not point your toes or bend you upper body. Stay in this position for 2 seconds then return to standing position. Repeat with your left leg. Alternate between both legs and do up to 10 repetitions per leg.
- Stand in front of a table or chair with feet slightly apart. Hold onto the table with both hands and slowly lift your right leg out to the right side, without bending either of your knees. Keep your toes facing straight. Stay in this position for 2 seconds then return to standing position. Repeat with your left leg. Alternate between both legs and do up to 10 repetitions per leg.
Tips
- When you are first starting these balance exercises, have someone standing nearby to assist and prevent falls if you become unsteady.
- Have breaks in between.You don't want to faint!
Warnings
- Individuals who suffer from severe balance problems, vertigo or any orthopedic conditions should seek advice from a physician before starting any type of exercise program.
