Did you know that having better balance keeps you young?
As you age, common disorders such as vision loss, arthritis, and a diminished number of nerve endings in the feet can negatively affect your balance.
Luckily everyone can become more agile with a little practice. Cardiovascular workouts like hiking and climbing can help maintain and even improve your equilibrium. Activities that challenge your center of gravity (like dancing), that involve balancing on one leg (like tai chi or yoga), or that require bending and straightening (like gardening) can also keep you steady on your feet
Accoring to personal trainers,
physical therapists, circus acrobats, and scientists, these three exercises are designed to
help improve balance and stabilize your joints.
1. Heel-to-toe walk
TARGETS: CORE AND LEG
MUSCLES
MUSCLES
Imagine you’re walking on
a tightrope. Extend your arms out to the side, and carefully place one foot
directly in front of the other. Walk ten to 20 steps, then turn around and walk
back to the starting position. Repeat two to three times, twice a week.
a tightrope. Extend your arms out to the side, and carefully place one foot
directly in front of the other. Walk ten to 20 steps, then turn around and walk
back to the starting position. Repeat two to three times, twice a week.
2. Around the clock
TARGETS: QUADRICEPS AND
CORE
CORE
Stand with your hands on
your hips. Imagine that you’re standing in the center of a clock. Stand on your
right leg, knee bent, and extend your left leg out in front of you with your
foot lightly touching the ground. One by one, touch your foot to the
“numbers” on the left side of the clock, starting at 12 o’clock and
working your way back to 6 o’clock. Repeat on the other side, touching the
numbers on the right side of the clock with your right leg. Work up to five
repetitions on each leg.
your hips. Imagine that you’re standing in the center of a clock. Stand on your
right leg, knee bent, and extend your left leg out in front of you with your
foot lightly touching the ground. One by one, touch your foot to the
“numbers” on the left side of the clock, starting at 12 o’clock and
working your way back to 6 o’clock. Repeat on the other side, touching the
numbers on the right side of the clock with your right leg. Work up to five
repetitions on each leg.
3. Standing leg lifts
TARGETS: GLUTES AND THE
MUSCLES SURROUNDING THE HIP JOINTS
MUSCLES SURROUNDING THE HIP JOINTS
Stand with your legs
shoulder-width apart, hands on your hips. Shift your weight over your right
leg, then slowly swing your left leg behind you, lifting it as far off the
ground as you can. (Keep your right foot planted firmly on the ground, with the
knee slightly bent.) Hold the position for a few seconds, then slowly swing the
left leg forward and lift it as far off the ground as you can, holding the
highest position for a few moments. Then swing your left leg out to the side as
high as you can and hold. Lower, and repeat using the right leg. Work up to ten
repetitions on each leg.
shoulder-width apart, hands on your hips. Shift your weight over your right
leg, then slowly swing your left leg behind you, lifting it as far off the
ground as you can. (Keep your right foot planted firmly on the ground, with the
knee slightly bent.) Hold the position for a few seconds, then slowly swing the
left leg forward and lift it as far off the ground as you can, holding the
highest position for a few moments. Then swing your left leg out to the side as
high as you can and hold. Lower, and repeat using the right leg. Work up to ten
repetitions on each leg.
I would love to hear from you. What do you do for balance?
