Balance decreases gradually over time for a variety of reasons, including age related nerve changes, muscle weakness and simply not performing movements that challenge your balance.
Research tells us that strength, flexibility, balance and reaction time are the most readily modifiable risk factors for falling. Which means, many of the changes leading to poor balance can be delayed, slowed, or even reversed. That’s great news!
In this 5 part series I am going to demonstrate 5 quick and simple exercises you can do to improve your balance.
By performing these exercises for one minute each, every day, you have the power to improve your balance, increase your strength and stay active and independent in your own home.
Let’s get started!
Stand On One Leg
Before you say, “I can’t stand on one leg,” think about this: unless you are using a cane or walker, each time you take a step there is a moment when you are standing on one leg.
This exercise is training you to extend that moment in time so that if you are walking and are about to step on the proverbial banana peel, you can hold yourself on one leg long enough to select another spot for your foot to come down.
Stepping on and off curbs also requires standing on one leg.
So although you might not be able to stand on one leg right now, if you practice it, it will improve, and so will your balance!
Watch the video below to see how to do it safely and leave any questions you may have in the comments section below.
Video Transcript:
I’m going to show you how to safely practice standing on one leg. To begin with start at a sturdy surface like the kitchen counter or a sturdy chair that won’t move on you.
You can begin with both hands on the surface and progress to just one. Lift one foot up off the floor, being careful that your legs don’t touch or your hip doesn’t drop.
You’ll feel this in your standing hip. Practice both sides keeping track of how long you can do it on the left and the right, because most people are not the same.
I’m proud of you for wanting to improve your balance.
Keep up the good work!
