As people age, physical limitation or other issues like inner ear ailments can cause them to become somewhat wobbly and have issues maintaining their balance. You can restore or improve your balance by doing these five exercises that you can do anytime and anywhere ― all without any expensive gym equipment or memberships.
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#1 – Heel to Toe
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Start walking, placing one foot directly in front of the other. Step with your heel first and followed by your toes. Repeat the movement, alternating feet.
Heel to Toe
Start with one set for 30 seconds. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to work on your balance in a forward direction.
#2 – Side Step
Begin in an upright standing position with your legs shoulder-width apart and your toes slightly pointed outward. Place your hands on your hips. Bend your knees and hinge through your hips to move into an athletic position. Engage your core and take a big step on one side, and then return to the starting position and repeat the movement on the opposite side.
Side Step
Start with one set for 30 seconds. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to target balance in a different direction, specifically in a side-to-side movement.
#3 – Grapevine
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Cross one foot in front of the opposite leg, and then bring the back leg out to the side to return to the starting position. Repeat the movement in the opposite direction.
Grapevine
Start with one set for 30 seconds. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to progress and challenge the exercise movement when it comes to balance.
#4 – Weight Shifts
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Tighten your core and shift all of your weight on one foot, lifting your opposite leg out to the side slightly. Hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite side.
Weight Shifts
Start with one set for 30 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to build on the balance to and to challenge the single-leg balance.
#5 – Leg Lifts
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Tighten your core and shift all of your weight on one foot, lifting one knee up to hip-height. Hold this position for a couple of seconds. Lower your leg back down to the starting position and repeat the movement on the opposite side.
Leg Lifts
Start with one set for 30 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to challenge the movement more when it relates to balance.
Give these five easy exercises for better balance a try and see how quickly your balance improves.
For a guide to better balance, make sure to check out our Balance Training Handbook, here!
