These Simple Balance Exercises Can Improve Your Strength and Flexibility at Home
"Hearst Magazines and Yahoo may earn commission or revenue on some items through the links below."
It’s one thing to be klutzy, and everybody has endured their fair share of Three Stooges moments. But when you get older, no one is laughing about balance—falling is one of the most serious medical problems that injures millions of people per year, the CDC says.
In fact, balance is a crucial survival skill, but it’s also perishable. “As we age, changes and deterioration of the musculoskelatal system (weaker muscles and loss of bone density) and loss of some motor skills can cause us to lose our balance more frequently,” says Nicole Glor, fitness instructor and creator of NikkiFitness. The muscles we use to stand tall weaken ever so gradually after we hit 30 (yes, only 30). The length of our stride shortens, the pace of our steps slows, and vision—critical to coordination—becomes fuzzier.
"Aging, however, isn’t the only reason people lose their sense of stability," says A. Lynn Millar, Ph.D., a professor of physical therapy at Winston-Salem State University. “Balance is really ‘use it or lose it.’ You can maintain it if you stay active.” To avoid dangerous falls, you can improve balance by stretching and practicing exercises that increase flexibility and coordination, including yoga, tai chi, strength training, and light cardio regularly, Glor says.
How to test your balance
Although we begin to lose balance overtime, sometimes the changes are subtle and we may fail to realize our coordination is waning. If you’re unsure of where your balance and coordination stands, try these three balance tests:
On both feet: Stand with your feet together, anklebones touching, and arms folded across chest; then close your eyes. Have someone time you: Though it’s normal to sway a little, you should be able to stand for 60 seconds without moving your feet. Next, place one foot directly in front of the other and close your eyes. You should be able to stand for at least 38 seconds on both sides. Ensure there is cushioning around you or a person to catch you in case you fall.
On one foot: Stand on one foot and bend other knee, lifting your nonsupporting foot off of the floor without letting it touch standing leg. Do this in a doorway so you can grab the sides if you start to fall. Repeat with eyes closed. People age 60 and younger can typically hold the pose for about 29 seconds with their eyes open, 21 seconds with their eyes closed. People age 61 and older: 22 seconds with eyes open, 10 seconds with eyes closed. Make sure there is cushioning around you or a person to catch you in case you fall.
On ball of foot: Stand on one foot with hands on hips, and place nonsupporting foot against inside the knee of your standing leg. Raise your heel off the floor and hold the pose—you should be able to do so for 25 seconds. Ensure there is cushioning around you or a person to catch you in case you fall.
How to get the most out of your balance workout
Set yourself up for success with these tips from Glor before getting starting with your balance exercises:
Find a partner who can spot you. Or, position yourself close to a chair or wall, so you can grab onto those if you lose your balance during the exercises.
Wear supportive sneakers. Start out with using sneakers, and then as you get stronger, try these moves barefoot to help strengthen the muscles that stabilize the feet.
Find a focal point. While you perform these exercises, secure your gaze on a fixed object, which will help with balance.
Add dumbbells overtime. Start without weights and use the modifications. Once you begin to feel stronger and perform the exercises without wobbling, you can progress to more weight, height, and/or substitute a BOSU ball for a step.
Try 30-minute balance workouts. For more strength, balance and cardio exercises, try Glor's Anti-aging Walking Workout and Walking Workout with Weights 30 minute videos on the NikkiFitness Channel.
Read on for the best balance exercises that target the core and lower-body muscles to build strength and flexibility to keep you on your feet, according to Glor.
Stand on one leg
Try to do this while you are washing the dishes or brushing your teeth. Stand on your right leg and lift your knee to about hip level, Glor says. Hold for five seconds, then progress to 10 seconds. Return to start position with both feet on the floor, and then repeat on the other side for one rep. Do this movement five times on each side. When you can hold the pose for 30 seconds on each side, stand on a less stable surface, such as a couch cushion, a step, or a BOSU ball.
Lateral thigh lift
This is similar to the step up move above, but instead of lifting your knee in front, straighten your left leg and extend it out to the side while balancing on your right leg. Hold for five seconds and, then progress to lifting and lowering the leg five times. Repeat on the other side and do five reps in total. This move helps to strengthen the outer thighs which help in lateral movement, like catching yourself if you trip or fall sideways, Glor says. Once you begin to feel stable while doing this move, you can progress to doing it on a step.
Single-leg squat
Starting on the floor, step your right leg up to about hip level, then slowly bend your standing left leg for a single leg squat. Try and touch your left toes to the ground. Straighten the right leg to stand back up and step back down to repeat on the other side. Repeat for five reps on each side. To progress, work up to performing five single-leg squats on the same side. This provides extra muscle toning for your quadriceps and glute muscles to strengthen your legs and boost your balance power, Glor says.
Catch and hold
Starting on one leg, step your other leg up to about hip level, and then have a partner toss you a light ball or yoga block while you try to catch it. This really challenges your balance because you are no longer looking at a fixed point—your eye is on the moving object and you are concentrating on hand eye coordination, Glor says. This functional exercise should only be added to your routine after you can successfully perform the moves above.
Tree Pose
Stand upright near a wall or chair and balance on your left leg. Lift your right foot to the inside of your inner thigh, calf, or ankle (avoid placing it on your inner knee). Press your hands evenly against each other in prayer formation. Hold for five long inhales and exhales and repeat on the other side. To progress, try closing one or both eyes and lifting your arms overhead.
High Lunge
From standing, bring your hands to your hips and step your right leg back into a lunge, balancing on the ball of your right foot with your heel off the ground. You can lower your back left knee down for a modification. Keep your hands at your hips or practice extending them towards the sky. Hold for five long inhales and exhales, then repeat on the other side. This move strengthens the glutes and quads while stretching the hip flexers for increased mobility, Glor says.
Warrior III
From a standing position, bring your hands into prayer at your chest. Bend your right leg to about hip level. Hinge from your hips and kick your right foot back as if you were stamping on a wall behind you. Dial your right pinky toe down towards your mat as you look just beyond the top of your mat for a straight back. Once you find some stability, you can practice extending your hands forward for Warrior III. This move strengthens the ankles, glutes, hamstrings and core for better balance, Glor says.
Balancing half moon
Starting in a high lunge with your right foot extended back, begin to bend into your left knee and tent out your left fingertips. Shift forward until you can place your fingertips just beyond the top of your mat. Lift your right foot off of the mat as you try to stack your right hip over your left. You can do this by rotating your right toes up towards the sky. Keep your gaze down at the earth for more stability. To progress, gaze up at the sky or remove your right hand from your hip and reach it upwards. Hold for five deep inhales and exhales, then repeat on the other side. This pose strengthens the core, glutes, outer thighs, feet and ankles for balance, Glor says.
You Might Also Like
