Balance Exercises for All Ages

Balance is a part of our well-being that is often overlooked. However, balance is probably one of the most important aspects that we should be focusing on. From parents who spend their days chasing toddlers to senior citizens who spend their days walking and visiting friends and everyone in between, maintaining good balance is essential to keeping us healthy.

For many people, balance boosting exercises aren’t even on their radar until they find them in a situation where they have been injured. Many people don’t realize that as we lose our flexibility and core strength, we are also losing our sense of balance. When our sense of balance is compromised, we are more likely to suffer from an injury or a dangerous fall in the case of older people.

Thankfully, balance is something that can be learned. By integrating exercises intended to boost your balance into your workout routine, you can reverse the impact of aging on your balance. Whether you are naturally clumsy or generally have a good sense of balance, you will notice improvements when you incorporate the following exercises into your weekly routine.

Buliding Balance in Your 20s

Single-Leg Balance With A Biceps Curl

Directions:

  1. Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand, down at your side with our palms facing forward.
  2. Raise your right knee as high as you can without losing your balance. The goal is to get your knee in line with your hip at a right angle to your ankle. However, if you are losing your balance, stop, and hold the lift while balancing. Aim to raise your leg a little higher each time until you can get your knee into a ninety-degree angle.
  3. Bending at the elbow, bring the dumbbells up to your chest, keeping your arms at your sides. Slowly lower the weights to your side, then bring your foot to the floor.
  4. Repeat the same process with your left leg. This is one rep.
Rolling Side Plank

Directions:

  1. Start in the plank position, with your forearms on the ground, ensuring that your core is braced.
  2. In one motion, rotate your body onto its left side, so your right arm is towards the ceiling, and your right foot is on top of your left foot.
  3. Move your body back into the starting position. Repeat the motion for the other side, turning your body so your left arm is towards the ceiling, and your left foot is on top of your right foot.
  4. Return your body to the original position. This is one rep.
Single-Leg Romanian Deadlift with Dumbbells

Directions:

  1. Starting in an upright position, stand with your feet hip-width apart, your knees slightly bent, and your back straight. Keep this position while you are performing this exercise. Hold a dumbbell in each hand using an overhand grip. Place the dumbbell directly in front of your thighs.
  2. Move your hips back and lower the dumbbells towards the floor until your back is almost parallel to the floor. Pushing your hips forward, return your body to the starting position. This is one rep.

Keep Balance in Your 40s

Curtsey Lunge

Directions:

  1. This exercise can be done with or without a dumbbell. Either way, hold your hands in front of your chest.
  2. Start by standing up straight with your feet shoulder-width apart.
  3. Shifting your weight to your right foot takes a wide step back and right with your left foot. Lower your body to the ground until your left leg is almost parallel to the floor. Push upward off your left heel and return to a standing position.
  4. Repeat on your other foot. This is one rep.
Spiderman Stretch

Directions:

  1. Start in the push-up position. Ensure that your arms are straight, and the palms of your hands are placed directly beneath your shoulders.
  2. Bring your right knee towards your right shoulder, so your right foot is just outside of your right palm. Hold this position for three seconds and then return to the starting position.
  3. Repeat the process with your left leg. This is one rep.
Glute Bridge

Directions:

  1. Start this exercise by lying on your back with your feet flat on the floor and your knees pointing towards the ceiling.
  2. Pushing through your heels, lift your hips until your body is in a straight line from your shoulders to your knees. Ensure that you are keeping your core muscles engaged.
  3. Hold this for five seconds and then return to the starting position. This is one rep.

Maintaining Balance in Your 60s

Single-Leg Stance

Directions:

  1. Do this exercise while standing behind a sturdy chair. Depending on how balanced you feel, you can place one or both hands on the back of the chair.
  2. Start with your feet hip-width apart. Slowly raise your right foot off the ground until it is at a forty-five-degree angle. Lower your leg back to the starting position for one rep.
  3. Repeat this a total of ten to fifteen times with your right leg. Repeat with your left leg.
Walking Heel-to-Toe

Directions:

  1. Begin this exercise in a standing position. You can put your arms out to the side to increase your balance if needed.
  2. From a standing position, place the heel of your left foot directly in front of the toes of your right foot. Your heel and toes should be touching, or almost touching, depending on how balanced you feel.
  3. Step forward with your right foot and bring your right heel directly in front of your left toes. Again, your heel and toes should be as close to touching as possible.
  4. Repeat this exercise for twenty steps.
Leg Raises With a Chair

Directions:

  1. For this exercise, begin by standing behind a chair. Place one or both hands on the back of the chair for support.
  2. Stand with your feet hip-width apart and keep your knees slightly bent.
  3. Slowly lift your left leg out to the side. Hold this position for one second before returning to the beginning position.
  4. Repeat this process with your left leg ten times and then complete the process with your right leg.
You may also want to read… Mind Over Body Mantra: Teresa Giudice Standing Strong

 

The post Staying Balanced In Your 20s, 40s, and 60s appeared first on Fitbit Blog.

Leave a Reply

Your email address will not be published. Required fields are marked *