Climbing stairs, playing hopscotch, and riding a bike are all simple tasks when you’re young and agile. You don’t think about balance since it comes easily to you. In fact, at that young age you feel indestructible and capable of absolutely anything.
Regrettably, as you get older, this is no longer the case and simple things become much, much harder. Reflexes and coordination deteriorate as you get older, muscular mass and strength decline, and changes in your eyes damage depth perception and night vision.
All of these changes together raise the likelihood of a fall, fracture, or other major damage. And as your doctor will tell you, that can be downright lethal to people of a certain age. A fall is serious and should be avoided at all costs.
Thankfully, they can be avoided. With certain exercises, you can improve your balance and prevent most falls. Here are just a few.
Stand on One Leg For Balance
This is one of the simplest exercises that involves the least amount of effort, yet it can help you improve your balance.
To begin, stand behind a table or desk with your hands on the top. Lift your left foot while keeping your right foot firmly on the ground. Hold the position for 30 seconds before changing your feet.
Stop utilizing the table after a few weeks or months of practice.
The aim is to stand for at least a minute on each leg without using any external support.
Walk the Tightrope To Help With Balance
Here’s another easy one that will do a lot to prevent falls and injuries.
Lay a long length of thread or a jump rope on the floor to begin. If you don’t have these objects, envision a straight line that starts at your feet and stretches outward.
For balance, raise your arms and hold them out to your sides. For 10 to 20 steps, heel to toe, or from one end of the room to the other, walk without straying from the line.
Turn around and return the opposite way once you’ve completed the line. Rep four times more.
Hold your foot in the air for two or three seconds each time you take a step to make it more difficult.
Shuffle-Step
Put your feet together and stand up. Then t ake a step to the right and cross your left foot over while facing ahead.
From one side of the room to the other, do this again and again. Shuffle-step back the opposite direction after you’ve reached the wall.
Try speeding up your footwork after you’ve gotten the hang of it. Place little impediments in your way, such as a bean bag or a rolled-up pair of socks, to offer an added challenge.
Sit-to-Stand Exercise
Can simply sitting and standing help you improve your balance? It sure can!
To begin, place your feet firmly on the ground, straighten your back, and slant your buttocks forward to sit towards the chair’s front.
Lean your chest on the table. Squeeze your glutes and slowly rise up by shifting your whole weight forward. Slowly return to your original position after around 10 seconds.
Try not to use your hands throughout this exercise, but if you feel unsteady or unstable, lean on a table or desk for support.
Squats
With your feet shoulder-width apart and your hands at your sides, begin this exercise. As though you’re sitting on a chair, tighten your abs, bend your knees, and push your buttocks out.
Keep in mind that you don’t need to go all the way down. In fact, a simple 30-degree angle would suffice.
Slowly rise up once you’ve reached the squat posture. Rep until you feel your quadriceps and glutes begin to burn.
Wall Pushups
Everyone has a wall, which means that everyone can perform this exercise.
To start, place your arm at arm’s length in front of a wall with no paintings, decorations, windows, or doors. Lean forward slightly and place your palms flat against the wall at shoulder height and breadth. As you progressively push your body closer to the wall, keep your feet planted. Push yourself back gently until your arms are completely straight.