Enhance Your Stability: These Workouts Are Designed to Boost Your Balance
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As we age, the risk of falls and injuries increases significantly, especially for adults aged 65 and older. According to recent data, falls are the leading cause of injury and injury death in this age group. However, there are steps you can take to reduce this risk, and one of the most effective methods is through regular balance exercises.
Exercise physiologist Christopher Travers, MS, recommends incorporating daily exercises into your routine to improve lower body strength and steadiness. Here are some top balance exercises that can help reduce the risk of falling:
- Heel-to-Toe Walk (Tandem Walk)
This exercise improves balance and coordination by walking in a straight line with the heel of one foot placed directly in front of the toe of the other foot. Initially, you may want to hold onto support, such as a sturdy chair, but as your balance improves, you can progress to walking without support. Repeat this exercise for several minutes to reap the benefits.
- Sideways Walking
Taking steps sideways strengthens lateral stability, which also reduces fall risk. Perform this exercise by stepping to the side one foot at a time, then reversing directions.
- Clamshells
This exercise strengthens the glute and hip abductor muscles, critical for pelvic stability and overall balance when walking or standing. Lie on one side and lift the top knee while keeping feet together. Repeat this exercise for several repetitions on each side.
- Tandem Standing (Heel-to-Toe Standing)
Standing with one foot directly in front of the other and holding this position, initially using a chair for balance and eventually without support, builds static balance and stability. Hold the position for several seconds to start, and gradually increase the duration as your balance improves.
- Functional Strength Exercises
Strengthening key muscles like the back, abdomen, and legs improves balance because muscle strength supports stability. Examples include wall push-ups, calf raises, and shoulder blade squeezes.
Additional balance training options include using wobble boards and practicing standing up from sitting positions, which also enhance stability. The CDC recommends regular balance exercises at least three times per week to maintain and improve balance, thus reducing fall risk in seniors.
The single leg stance exercise is another effective balance exercise. To perform this exercise, stand with your feet together, bend one knee, raise your foot behind you, hold the pose for 10 seconds, return your foot to the ground, and repeat with the other leg. Maintain a slightly bent knee on your stance side for both single leg stance exercises.
The tandem stance and walk exercise is another useful balance exercise. To perform this exercise, stand with one foot directly in front of the other, work to maintain your balance as you progress forward, and take three steps with each foot for the set. This exercise can be done in about five minutes and can help improve balance.
Dedicate yourself to doing these exercises every day for long-term benefits. By incorporating these balance and strength exercises into your routine, you can significantly reduce the risk of falls and improve your overall health and well-being.
However, before starting any exercise program, including these balance exercises, it is essential to consult your doctor to ensure that you are healthy enough to participate and to discuss any modifications that may be necessary based on your individual needs. Stay safe, stay active, and enjoy the benefits of improved balance!
Engaging in a routine that includes scientifically-backed balance exercises can significantly contribute to health-and-wellness, especially in the aspect of reducing the risk of falls and injuries during aging. Regularly performing exercises such as heel-to-toe walking, sideways walking, clamshells, tandem standing, functional strength exercises, wobble board exercises, and single leg stance exercises can enhance fitness-and-exercise stability and lower the risk of aging-related falls. To maximize benefits and minimize potential risks, consult with a healthcare professional before starting any new exercise program.
