WAYS TO IMPROVE YOUR BALANCE
Tai Chi
- Studies show tai chi, a gentle exercise often called “meditation in motion,” can help you
cut down on falls if you’re older & having balance issues. - A skilled teacher can show you the slow, precise movements that help you not only find
more stability, but boost your overall health & mood, too.
One-Legged Stand
- Start by holding yourself steady on the back of a chair or another sturdy handhold.
- Lift one foot to about calf level & hold for 10 seconds.
- Repeat 10-15 times & then switch to the other leg.
- Over time, as your balance gets better, you may be able to hold this position with
your hands free.
Weight Shifts
- Standing with your feet hip-width apart, lean slowly toward one leg until it’s bearing
all your weight while lifting your other leg off the ground. - Hold for up to 30 seconds, then move to the other side.
Yoga & Pilates
- To keep your balance, you need muscles that can hold you steady as you stand, walk, or
or make other movements. - You might know these as your “core muscles.” Yoga & Pilates include moves that help you
stretch & strengthen them. - Check with your doctor before you start.
- To learn the moves properly, it’s a good idea to join a nearby class taught by a certified
instructor.
Heel-to-Toe Walk
- Walk slowly in a straight line, touching your heel to the opposite foot’s toe as you go.
- Go about 20 paces, using a wall for support if you feel unsteady.
Back-Leg Raises
- To build up your lower back & buttocks, try lifting your back leg while standing straight.
- Hold a chair & raise one leg backward without bending your knee or pointing your toe.
- Keep your anchor leg slightly bent.
- Hold your position for 1 second.
- Do this 10-15 times with the first leg before moving on to the other one.
Knee Curl
- Once again holding the back of a chair with a slightly bent anchor leg, lift the other leg
straight back, then raise your heel toward your buttocks. - Keep your hips still.
- Hold for 1 second before slowly lowering your foot to the floor.
- Repeat 10-15 times & then switch to your other leg.
Toe Stand
- Also called calf raises or heel raises, this exercise can help make your calf & ankle
muscles stronger for a balance boost. - Hold a chair or wall to keep you from falling & stand with your feet shoulder width apart.
- Raise up to your tiptoes & hold for 1 second before lowering.
- Repeat 10-15 times. Rest, then do another set.
Squats
- To make your leg & pelvis muscles stronger, practice squats.
- Stand with your feet slightly wider than your hips with your toes pointed forward.
- Bend your knees & send your bottom backwards, as if you’re sitting down.
- Keep your weight in your heels & your arms either out in front of you or on your thighs.
- Raise back up & repeat 10 times.If that proves too hard, you can try to slowly sit in a
chair from a standing position without using your hands.
Side Steps
- Slide sideways using small steps that move your legs apart & then together.
- Go across a room & back to target both sides of your body.
- This movement builds up your hip & & high muscles.
Back Extension
- Lie on your stomach with your forehead facing the floor & your arms at your sides,
palms up. - Continue to look down (looking up will strain your neck) as you slowly lift your head &
arms 1-2 inches off the floor. - Hold for several seconds & then lower down gently.
- Do sets of 10 to strengthen your back & spine.
Check Your Balance
- To get a better idea about how strong your standing balance is, lift one foot & see how
long you can hold it there. - To test your balance as you move, try walking as if you’re on a tightrope for 10 steps &
see how you fare. - Balance exercises should improve both of these measurements over time.
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