Balance has always been a big part of our everyday lives and its importance has always been underrated. Balance helps us to move around easier and prevents us from falling too much. As we age, our sense of balance will start to weaken, and this can mean some serious injuries if not taken care of. Daily activities become harder to do, and confidence will drop as you or your loved ones lose confidence. Balance exercises are a good way to improve one’s sense of balance and help them feel more confident to go through their daily routine and stay active. One’s mobility can also improve with the help of these exercises! Needless to say, you or your loved ones must consult a doctor to ensure that the exercises are safe to do. Here are some exercises to improve balance in your loved ones. Be sure to warm up before any exercise to avoid injuries.
Heel-To-Toe Walks
This move is easy to do anywhere, and all you need is a wall for support! To start, imagine that you are walking on a tight rope and slowly move one foot directly in front of the other. Ensure that the front foot’s heel is touching the back foot’s toe. Continue to walk until you reach the other end of the room. As you walk, remember to shift the weight of your body from your heel to your toe to train your balance.
Backward Leg Raises
For this movement, you will need to place a chair in front of you for support. Stand upright with your legs shoulder-width apart and feet planted firmly to the ground. While holding on to the chair in front of you, lift your right leg behind you slowly. Do not bend your knees and keep your legs as straight as possible. You do not have to lift your leg too high, as holding the position will help with balancing while your lower back and standing leg get worked. Focus most of your weight on the standing leg and put your weight on the chair. Lower down your right leg and repeat the movement for your left leg, doing 10 reps. This move can also help with flexibility and you can see a difference in how far your leg can reach over time.
Toe/Heel Stands
These movements are very easy to do as well, though you should do this near a wall or chair for support. Have your feet planted firmly on the ground with your legs at hip distance. Gently shift your weight towards your toes and lift your heels off the ground. You do not have to go all the way up! Just lift the heels until it is comfortable for you and slowly come back down. Heel stretch works the same way, except this time your weight is focused on your heels. If you are not able to keep your toes off the ground, concentrate on your heels to ensure they can stabilize your body weight.
