Ways to Improve Your Balance
Tai Chi
1/12
Studies show that Tai Chi, a gentle exercise often called ''movement meditation,'' can help reduce falls if you're older and have balance problems. A wealth of instructors will teach you slow and precise movements. This will not only give you more stability, but it will also improve your overall health and mood.
standing on one leg
2/12
Start by grabbing the back of a chair or another sturdy railing. Raise one leg to calf height and hold for 10 seconds. Repeat 10-15 times, then switch to the other leg. As your balance improves over time, you may be able to hold this position hands-free.
weight shift
3/12
Standing hip-width apart, slowly lean on one leg and lift the other leg off the floor until the other leg supports your full weight. Hold for up to 30 seconds, then switch to the other side.
yoga and pilates
4/12
To maintain balance, you need muscles that can stabilize your body while standing, walking, and performing other movements. These may be known as ''trunk muscles''. Yoga and Pilates include movements that help stretch and strengthen. Please consult your doctor before starting. To learn the moves properly, we recommend taking a class near you taught by a certified instructor.
heel to toe
5/12
Walk slowly in a straight line, touching the toe of the other foot with your heel. If you feel dizzy, lean against a wall and walk about 20 steps.
rear leg lift
6/12
To work your lower back and glutes, try standing upright and lifting your back leg. Grab a chair and lift one leg back without bending your knees or showing your toes. Leave the anchor leg slightly bent. Hold the position for 1 second. With the first leg he does this 10-15 times before continuing with the other leg.
squat
7/12
Again, bend the anchor leg slightly, grab the back of the chair, and lift the other leg straight back, lifting the heel toward your buttocks. Keep your hips stable. Hold for 1 second, then slowly lower your feet to the floor. Repeat 10-15 times, then switch to the other leg.
toes
8/12
Also known as calf raises or heel raises, this exercise helps strengthen your calf and ankle muscles and improve your balance. Hold on to a chair or wall to avoid falling and stand with your feet shoulder-width apart. Raise to your toes, hold for 1 second, then lower. Repeat 10-15 times. Take a break, then do another set.Squats
9/12
Practice squats to strengthen your leg and pelvic muscles. Stand with your feet slightly wider than your hips and your toes pointing forward. Bend your knees and pull your hips back as if you were about to sit down. Place your weight on your heels and arms, either in front of you or on your thighs. Lift and repeat 10 times. If that's difficult, try slowly sitting up in a chair from a standing position without using your hands.
side step
10/12
Slide sideways in small steps, moving your legs apart and then together. Come back across the room to target both sides of your body. This move works the muscles in your lower back and thighs.
back extension
11/12
Lie on your stomach with your forehead on the floor and your arms at your sides, palms facing up. Raise your head and arms an inch or two off the floor while keeping your head down (looking up strains your neck). Hold for a few seconds, then slowly lower. Do 10 sets to strengthen your back and spine.
Check your balance
12/12
To get a better idea of how strong your standing balance is, lift one leg and see how long you can hold it. To test your balance while moving, try walking 10 steps on a tightrope. Balance exercises should improve both of these measures over time.
1/12
Studies show that Tai Chi, a gentle exercise often called ''movement meditation,'' can help reduce falls if you're older and have balance problems. A wealth of instructors will teach you slow and precise movements. This will not only give you more stability, but it will also improve your overall health and mood.
standing on one leg
2/12
Start by grabbing the back of a chair or another sturdy railing. Raise one leg to calf height and hold for 10 seconds. Repeat 10-15 times, then switch to the other leg. As your balance improves over time, you may be able to hold this position hands-free.
weight shift
3/12
Standing hip-width apart, slowly lean on one leg and lift the other leg off the floor until the other leg supports your full weight. Hold for up to 30 seconds, then switch to the other side.
yoga and pilates
4/12
To maintain balance, you need muscles that can stabilize your body while standing, walking, and performing other movements. These may be known as ''trunk muscles''. Yoga and Pilates include movements that help stretch and strengthen. Please consult your doctor before starting. To learn the moves properly, we recommend taking a class near you taught by a certified instructor.
heel to toe
5/12
Walk slowly in a straight line, touching the toe of the other foot with your heel. If you feel dizzy, lean against a wall and walk about 20 steps.
rear leg lift
6/12
To work your lower back and glutes, try standing upright and lifting your back leg. Grab a chair and lift one leg back without bending your knees or showing your toes. Leave the anchor leg slightly bent. Hold the position for 1 second. With the first leg he does this 10-15 times before continuing with the other leg.
squat
7/12
Again, bend the anchor leg slightly, grab the back of the chair, and lift the other leg straight back, lifting the heel toward your buttocks. Keep your hips stable. Hold for 1 second, then slowly lower your feet to the floor. Repeat 10-15 times, then switch to the other leg.
toes
8/12
Also known as calf raises or heel raises, this exercise helps strengthen your calf and ankle muscles and improve your balance. Hold on to a chair or wall to avoid falling and stand with your feet shoulder-width apart. Raise to your toes, hold for 1 second, then lower. Repeat 10-15 times. Take a break, then do another set.Squats
9/12
Practice squats to strengthen your leg and pelvic muscles. Stand with your feet slightly wider than your hips and your toes pointing forward. Bend your knees and pull your hips back as if you were about to sit down. Place your weight on your heels and arms, either in front of you or on your thighs. Lift and repeat 10 times. If that's difficult, try slowly sitting up in a chair from a standing position without using your hands.
side step
10/12
Slide sideways in small steps, moving your legs apart and then together. Come back across the room to target both sides of your body. This move works the muscles in your lower back and thighs.
back extension
11/12
Lie on your stomach with your forehead on the floor and your arms at your sides, palms facing up. Raise your head and arms an inch or two off the floor while keeping your head down (looking up strains your neck). Hold for a few seconds, then slowly lower. Do 10 sets to strengthen your back and spine.
Check your balance
12/12
To get a better idea of how strong your standing balance is, lift one leg and see how long you can hold it. To test your balance while moving, try walking 10 steps on a tightrope. Balance exercises should improve both of these measures over time.
Dec 24,2022