Why Balance Matters
Good balance is important for more than just gymnasts and yoga students; it plays a vital role in helping seniors avoid falls as they age. There are exercises you can do every day to help build muscle strength, increase coordination, and improve your confidence while walking. Check out our list of 20 enjoyable balance exercises you can start doing today.
1. Heel-to-Toe Walk
Stand up straight and walk by placing the heel of one foot in front of the toes of your other foot. Keep looking forward, not at your feet. This is a natural way to improve your balance while working the muscles in your legs.
2. Single-Leg Balance
Balance yourself on one leg while holding onto a chair if necessary. Work on balancing for 20-30 seconds on each leg. Your body needs to learn how to maintain your center of gravity during normal daily activities.
3. Side Leg Raises
Stand with feet hip-width apart and lift one leg out to the side as far as you comfortably can, while keeping your core engaged. Slowly bring your leg back down. Repeat several times and then switch to the other leg. Strong hips can help you avoid falling.
4. Marching in Place
March in place by bringing one knee up at a time. Swing your arms opposite of your legs. Marching is a great way to improve coordination and balance as well as increase your cardio fitness.
5. Mini Squats
Stand up straight and slowly lower yourself as if you’re sitting down in a chair. Keep lowering yourself down only about an inch or two from the ground. Repeat several times. Squats work the legs and core which will improve your balance.
6. Standing Knee Lifts
Stand up straight and pull your knee into your chest without bending your upper body. Hold for a few seconds before slowly lowering your knee. Repeat several times and switch to the other knee.
7. Step-Ups
Find a stair or platform to step up and down on. Place one foot on the step and follow with the other, step back down with the opposite foot first, then lead with each foot several times to evenly work both legs. Step-ups are a great way to build leg strength and make stairs less daunting.
8. Backward Walking
Backward walking is a great way to trick your brain into making your muscles work together differently. Walk backwards slowly being sure to take deliberate steps. Hold onto a wall or railing if needed.
9. Calf Raises
Stand up straight with your feet hip-width apart and lift up onto your toes before lowering yourself back down. Repeat several times while holding onto a chair if needed. Calf raises will strengthen the muscles in your lower legs that can help with balance and tripping.
10. Sit-to-Stand
Sit down on a chair with arm rests and then stand up. Slowly lower yourself back down and repeat several times. Building the strength necessary to go from sitting to standing will help you during daily activities.
11. Sideways Walking
Instead of walking forward take steps to the left several times before returning. Keep your knees slightly bent and your core muscles engaged. This helps you with lateral stability that you don’t get while simply walking forward.
12. Clock Reach
Place your feet hip-width apart and reach diagonally toward each corner of an imaginary clock surrounding you. Keep your body upright and take your time with each reach. This helps with coordination and safely reaching for items throughout the day.
13. Arm Circles
Extend your arms out to the sides and make small circles forwards then backwards. Continue to stand up straight and keep your core engaged. Working the muscles in your shoulders and upper back help with overall body stabilization.
14. Balance Walk With Your Eyes Closed
Walk in a straight line by closing your eyes for a few steps. You can hold onto a wall or railing with light pressure if needed. Improving your proprioception, how your body perceives itself in space, is a great way to train your body to balance.
15. Figure Eight Walking
Walk in a figure eight pattern. Keep an even pace and try to walk smoothly through the turn. This is an advanced form of walking that will challenge your sense of direction and mimics real life more than just walking straight.
16. Hip Circles
Stand up straight with feet hip-width apart and rotate your hips in a circular motion. Try not to move your upper body if possible. Good hip mobility allows you to shift your center of gravity when you start to lose your balance.
17. Forward Leg Swings
Hold onto something for support and swing one leg forward and backward. Keep good posture and don’t let your leg swing too fast. This exercise helps with hip range of motion and will benefit you while walking or climbing stairs.
18. Toe Taps
Stand in front of a step and rapidly tap your toes up and down. Tap your toes with one foot and then switch feet. This will help with ankle stability and agility.
19. Wall Push-Offs
Face a wall and place your hands on it. Push off with your hands back to the starting position. Try pushing off with more strength but always return to the starting position gently. This exercise works your upper body and core while testing your balance.
20. Tai Chi
Tai Chi is a form of moving meditation that is very slow and controlled. Practice shifting your weight from one foot to the other while focusing on your posture and breathing. It seems easy, but the amount of balance it teaches your body is incredible.
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