We need good balance to perform upright activities, corresponding to walking, getting up from a chair or bed, climbing stairs, or reaching up for a dish in the cabinet. Unfortunately, balance declines over time, increasing the chance of falls – a number one reason for injury and disability over the age of 65.
Finding time
Since you simply need a minute to practice balance, Dunlea recommends integrating it right into a free moment that's already built into your day.
“For many people, it happens while they're standing and waiting to drink coffee or brush their teeth. Or it can be during TV: a commercial for getting up and doing balance exercises. Think of it as your cue,” she suggests.
These chairs also include equipment to maintain you secure for those who grow to be unsteady during a balance exercise, corresponding to something to carry on to a counter or table or to fall right into a chair.
Balance exercise ideas.
A counter or sturdy chair works well for a lot of effective balance exercises.
For example, a sturdy chair is an excellent place for a sit-to-stand exercise—going from a sitting to standing position, crossing the arms, then returning to a sitting position and repeating the method. Dunlea recommends doing this exercise five to 10 times in a row. “It strengthens your leg and abdominal muscles and trains you to shift the core weight of your body onto your feet — your base of support,” she explains.
The counter works well for a minute of heel raises, standing or walking, or standing on one leg (see “3 Balance Exercises to Try at Home”). “Standing on one leg is especially helpful for activities that require you to momentarily shift your weight and balance onto one leg, such as climbing stairs or a curb,” says Dunlea. step on,”
3 Balance Exercises to Try at Home
The tandem is standing.
Stand together with your arms at your sides. Place your left foot directly in front of your right foot, heel to toe, and squeeze your inner thighs together. Raise your arms at your sides to assist you to balance. Hold the position for 30 seconds. Return to the starting position, then repeat together with your right foot forward.
Heel lifts.
Stand together with your arms at your sides. Lift your heels, shifting your weight onto the balls of your feet. Try to balance evenly without letting your ankles roll in or out. Keep your heels down on the ground, maintaining good posture as you accomplish that. Repeat 10 times.
Single leg stance
Stand together with your arms at your sides. Bend your right knee, lift that foot several inches off the ground, and balance in your left leg. Hold the position for 30 seconds. Return to the starting position, then repeat while balancing in your right leg.
Exercise photos by Michael Carroll