STAYING IN BALANCE

Balance is key for having an active life. Did you know that balance control declines as we grow older? Researchers have found that balance begins to decline around the age of 50. Both strengthening and stretching lower body muscles are integral for stability and balance. Aging without strengthening those lower body and core muscles and neglecting flexibility can create a loss of balance, which can increase the risk of falling.

Exercises to Improve Balance and Stability

If you have balance issues that already impact your quality of life, please consult with your physician before beginning an exercise program.

Keep Moving

Side Leg Lifts: Strengthen hips and thighs. Standing tall behind a chair with feet shoulder width apart, slowly lift and lower leg 10 to 15 lifts on each side. Avoid leaning forward from hips.

Back Leg Lift: Targets glutes and hamstrings. Same as side leg lift exercise except you slowly lift and lower leg to the back while keeping back straight.

Heel Lifts: Strengthen calves and leg muscles. Hold lightly onto back of a chair without bending at waist. Slowly lift both heels off the floor and stand on toes. Hold this position 10 seconds then back onto heels, repeating 10 times. You could repeat pattern for toe lifts by lifting toes off the ground, letting heels support your weight.

Side Stepping: Strengthens hips, thighs and calves. I recently had a hip replacement and this is one of my favorite exercises in therapy. I had to side step on a slight ramp, but you can side step on a stable flat surface. Side step in a slight squat position in one direction, traveling desired steps. Repeat sequence in opposite direction.

Ankle Stretch Place a rolled towel under your ankle. Slowly move ankle clockwise 10 times and counterclockwise 10 times. Move just your foot and ankle, not your leg.

Yoga and Tai Chi: Strengthens and stretches tight muscles.

Dancing: Engages core muscles and requires coordination. Dancing also engages side to side and rotational movements often missed in general workouts.

Test Your Balance

• Stand tall with feet together, cross arms in front of body.

• Keeping eyes open try to stand still for about 30 seconds.

• Standing on one foot, hold both hands on a chair or support and see how long you can stand. Progress to two or three fingers on support, eventually try removing hand from support.