Having good balance and stability is an integral part of safety as you age. In fact, did you know that falling is the second leading cause of unintentional injury and death worldwide? Even more concerning, over 60% of those falls occur inside the home, where you should feel the safest and secure. Taking the time to better your balance today can help you maintain your independence for years to come. Below, we have shared 7 simple balance exercises designed to keep you on your feet.
1 – Single Leg Balance
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Place all of your weight on one leg and work on balancing your body weight. Place one hand against the wall for assistance if needed. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.
To make this exercise more challenging, do an ankle circle or lift your bent knee to your chest.
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Start off with 1 set of 1 repetition on each side, holding for 10 seconds.
2 – Tightrope Walking
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Leave your arms at your sides or extend them out at your sides for balance. If needed, place one hand on the wall for extra stability. Start walking, placing one foot directly in front of the other, following a straight line as if walking on a tightrope. Repeat the movement, alternating feet.
To make this exercise more challenging, perform the exercise in reverse, stepping in a toe-to-heel movement back to the starting position.
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Start off with 1 set of 10 repetitions on each side.
3 – Moonwalking
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Leave your arms at your sides or extend them out at your sides for balance. If needed, place one hand on the wall for extra stability. Take a step forward with one foot, driving your knee up towards your chest, then slowly stepping forward, striking with your heel first. Repeat the movement on the opposite side.
To make this exercise more challenging, decrease the speed of your movement to challenge your balance even more.
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Start off with 1 set of 10 repetitions on each side.
4 – Leg Raises
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the wall for support if needed. Transfer all of your weight onto one foot. Contract your core, then extend your leg out to the side. Lower your leg down to the starting position and repeat the movement.
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Start off with 1 set of 10 repetitions on each side.
5 – Wall Push Up
Begin in an upright standing position with both hands against the wall, slightly below shoulder height. Keep your head, shoulders, hips, and legs in alignment. Move your feet back to increase the angle of your body. Tighten your abdominal muscles. Bend your arms to lower your upper body towards the wall, then straighten your arms to complete a push-up. Repeat the movement.
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Start off with 1 set of 10 repetitions.
6 – Calf to Toe Lift
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the wall for support if needed. Contract your core, then raise to your toes on both feet. Slowly lower your heels down to the floor, then lift your toes upward. Lower your toes to the starting position and repeat the sequence of movements.
To make this exercise more challenging, perform a single leg calf-to-toe lift.
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Start off with 1 set of 10 repetitions.
7 – Side Shuffles
Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Place your hands on the wall for support if needed. Slightly bend your knees and hinge through your hips to move into an athletic position. Take a big step to the side with one foot, following with your other foot. Repeat the movement in the opposite direction to return to the starting position. Repeat the sequence of movements.
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Start off with 1 set of 10 repetitions on each side.
8 – Grapevine Walking
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place both hands on a wall for support if needed. Cross one foot over your opposite leg, then step out to the side with your opposite leg. Step behind your leg with your leading leg, then step out to the side with your opposite leg. Repeat the sequence of movements.
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Start off with 1 set of 10 repetitions on each side.
9 – Backwards Walking
Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Place one hand on a wall for support if needed. Bend your knees and hinge through your hips to move into an athletic position. Take a big step back with one foot, following with your other foot. Repeat the movement, leading with the opposite leg. Repeat the sequence of movements.
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Start off with 1 set of 10 repetitions on each side.
Go through these simple exercises daily and you’ll be sure to notice an increase in your balance, stability, and overall confidence. Remember to use a wall for extra support or security when you are getting started. It is incredibly important to feel safe when going through any exercise routine.
Learn the best ways to improve your balance and protect yourself against life-threatening falls. Click here for more info.
