Improving Your Balance
It’s not news that your body changes with age. One of those changes is your balance function, which can grow more challenging as you lose musculoskeletal function, sensory elements, and the ability to integrate information and issue motor commands. However, there are steps you can take to improve your balance.
Why Is Balance Important?
Having good balance isn’t about being able to stand on one leg or walk a tightrope. Balance plays an essential role in your ability to do everyday activities. It's directly related to mobility and muscle strength. It’s also essential in fall prevention, helping you move safely.
Beyond the physical advantages of balance, having a strong balance can grow your confidence, self-esteem, and life quality. When you have better balance, you can move more easily and have a lesser risk of falling. You'll feel more confident and capable when safely moving about your home and completing daily tasks.
Exercises For Improving Your Balance
Many factors can affect your balance as you age. But you can work to improve your balance! Research finds that incorporating a balance training program into your routine can improve physical function and reduce fall risks. This research found that seniors had the best results by dedicating 45 minutes of balance training three times weekly.
If you want to reap the benefits of a balance training program, try a few exercises to improve your balance and strength. Make sure you always talk to your doctor first and make sure you stay safe while exercising.
Beginner Balance Exercises
Try these beginner balance exercises if you’re new to balance work or experience mobility challenges.
- Heel-to-toe walk: Start by standing with your feet together. Place one foot in front of the other, with your heel as close to the other foot's toes as possible. Then, take your back foot and move it in front of your front foot, connecting heel to toe. Continue this heel-to-toe walk up and down the length of a hall wall.
- One-legged wall stands: Stand next to a wall and place your palm on the wall for support. Lift one foot off the ground as high as you can, bending at the knee, and hold for a count of ten. Do the same thing with the other leg.
- Chair leg raises: Sit on a sturdy chair with both feet on the ground and your arms relaxed by your sides. Slowly lift one leg off the ground, extending at the hip. As you raise your leg, try to keep the leg straight. Hold the leg up for a count of ten before switching to the other side.
Advanced Balance Exercises
If you’re ready to improve your balance, try a few advanced exercises that challenge your balance and build muscles, such as your core, to help your mobility.
- Lungs: Stand with your feet about hip-width apart, hands on your hips. Take a small step back with one foot, bending both knees to create 90-degree angles in your legs. Hold this position for a count of three, then use the strength of your core and back leg to return to standing. Repeat on the other side.
- Tree pose: Stand with feet hip-width apart and hands on hip. Slowly lift one foot and place the sole of your foot on the inside of your calf. You can leave your hands on your hips or stretch the arms up overhead for a greater challenge. Hold for a count of five and repeat on the other side.
Interested in something different? Consider trying these three unique workouts.
Staying Safe With Visiting Angels
If you’re experiencing balance challenges that affect your ability to care for yourself at home, the team at Visiting Angels Cullman may be able to help. Our compassionate caregivers work with clients to make them feel safe and comfortable at home. We provide various nonmedical services such as light housekeeping, meal preparation, transportation, and mobility assistance.
Even if you have impeccable balance, you may still benefit from “Angel” companionship. Contact us to learn more about our at-home care services and how we can help you.