Exercises to Practice Balance

Balance is extremely important for aging healthily. Did you know that falls are the number one cause of injuries among older Americans? One way to help prevent falls is by intentionally and progressively training balance. Here's a few exercise progressions to get you started! Use it or loose it, as they say ;)

For each of these exercises, be sure to stand near a bar, chair, wall or countertop that you could always hold on to for assistance in case you need it. As always, make sure you check with your doctor before starting any new exercise program.

Practice standing in progressively more challenging stances

Build up to holding position 1 for 30 seconds. Once you have mastered that, move up to the next level.

1. Feet Together

2. Split Stance - with your feet hip width, step on foot forward and hold this position

3. Tandem Stance - stand with one foot directly in front of the other with your heel and toes touching

4. Single Leg - stand on one leg

Challenge balance with "sensory alteration" - e.g. looking around

Choose a stance from the list above that you can comfortably hold for 30 seconds. Then try out one the following challenges in that stance...

1. Slowly look from side to side or up and down

2. Close your eyes

If you're looking for more guidance and variety check out my free Balance Basics class! If you'd like to meet and discuss a more personalized routine, book a free consultation here.