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Good Balance lets us do things like ride a push bike

Improve Your Balance

6 Exercises you can do on a Daily Basis

It is never too late to improve your balance!

In simple terms balance is our ability to recover before we fall.

Balance is an important factor in leading an active lifestyle. Unfortunately, and like most things balance and stability declines as we age due to loss of muscle mass and movement.

The good news is we can counteract the loss of muscle mass and movement by strength training and adding more movement into our life. The old axiom about “move it or lose it” also applies to balance and stability.

5 Benefits of Improved Balance

Improving your Balance will Improve your Quality of Life.

Benefits of Improved Balance are:

  • Improved Mobility
  • Reduces the risk of falls
  • Better Posture
  • Improves lower body stability
  • Improved Reaction Time

Health Factors that may affect  your Balance

Besides getting older there are other factors that can cause our balance to be compromised.

Caution

• Certain diseases

• Arthritis

• Multiple Sclerosis

• Heart Problems

• Certain Medications

• Vision

• Hearing

If you have any of the above or other concerns that may affect your balance.   Please speak to your medical professional before taking on a new activity.

Before You Start

When working on balance be close to a bench or doorway for support.

Unlike strength training where we add weight to get stronger. Balance we work to lessen our need for assistance/support over time.

For best results do the exercises in bare feet which will recruit more muscles, bones, ligaments and tendons in the lower body.

Always include the foundation posture in every move.

Improve Your Balance

6 Exercises you can do on a Daily Basis

It is never too late to improve your balance!

In simple terms balance is our ability to recover before we fall.

Balance is an important factor in leading an active lifestyle. Unfortunately, and like most things balance and stability declines as we age due to loss of muscle mass and movement.

The good news is we can counteract the loss of muscle mass and movement by strength training and adding more movement into our life. The old axiom about “move it or lose it” also applies to balance and stability.

5 Benefits of Improved Balance

Improving your Balance will Improve your Quality of Life.

Benefits of Improved Balance are:

  • Improved Mobility
  • Reduces the risk of falls
  • Better Posture
  • Improves lower body stability
  • Improved Reaction Time

Health Factors that may affect  your Balance

Besides getting older there are other factors that can cause our balance to be compromised.

Caution

• Certain diseases

• Arthritis

• Multiple Sclerosis

• Heart Problems

• Certain Medications

• Vision

• Hearing

If you have any of the above or other concerns that may affect your balance.   Please speak to your medical professional before taking on a new activity.

Before You Start

When working on balance be close to a bench or doorway for support.

Unlike strength training where we add weight to get stronger. Balance we work to lessen our need for assistance/support over time.

For best results do the exercises in bare feet which will recruit more muscles, bones, ligaments and tendons in the lower body.

Always include the foundation posture in every move.

Icons

Look Out for the Icons to see how to challenge the exercises and more importantly include them into your Day!

This Icon represents how to advance the balance exercise

This Icon represents how you can advance the move to challenge your balance more.

This Icon represents how to add the movement into your day

This Icon represents how to include the balance exercise into your day.

6 Exercises to Improve Your Balance

You will see results if you commit to Improving your Balance on a Daily Balance.  I strongly believe you can do this!

Icons

Look Out for the Icons to see how to challenge the exercises and more importantly include them into your Day!

This Icon represents how to advance the balance exercise

This Icon represents how you can advance the move to challenge your balance more.

This Icon represents how to add the movement into your day

This Icon represents how to include the balance exercise into your day.

6 Exercises to Improve Your Balance

You will see results if you commit to Improving your Balance on a Daily Balance.  I strongly believe you can do this!

No. 1.  FOUNDATION POSTURE

Sit & Stand Upright

This is very easy to practice and should be done multiple times a day. Personally, I find it very easy to round my back and let my head jot forward especially when seated. This curved posture makes it easier to fall especially as we get older.

Practising good standing posture builds the muscular strength that is needed to stand straight and is also the foundation for all the exercises to follow:

  • Stand with your feet shoulder width apart and pressed evenly into the floor (keep your toes relaxed)
  • Hip Bones and Shoulders are level
  • Keep a slight bend in your knees
  • Neutral Spine
  • Wide Shoulders
  • Crown of your head high (chin level with the floor)
  • Contract your abdominals to support your core
Man Standing in Foundation Posture

If I am looking at you side on. Your ears are in line with your shoulders, shoulders are in line with your hips, hips are in line with your heels.

Check yourself in a mirror and adjust your posture. Once you feel comfortable in this position close your eyes and notice how you feel. Swaying and wobbling is ok

2/.. Ankle Rolls

In foundation posture lift one foot off the floor and roll your ankle 6 times clockwise then anticlockwise. Repeat on the other foot. (This can also be done seated)

3/..   Calf Raises

Start in foundation posture, spread your toes, and raise your heels off the floor. Start with a small lift and progress to lifting your heels higher. Ensure you are lifting straight up and down and not swaying forward and back or side to side.

This Icon represents how to advance the balance exercise

Try Single Leg Calf Raises

This Icon represents how to add the movement into your day

Practise in the kitchen when washing or drying dishes

4/..  Walk the Plank (or grout line)

Man Balancing while walking a plank

Follow a straight line, place one foot in front of the other, ensure there is no gap between your toes and your heel. Walk this way for 15 steps in good posture.

Use your arms to help balance and once you feel confident keep your arms by your side.

This Icon represents how to advance the balance exercise

Walk More than 15 Steps

Walk Backwards

Wave your arms across your body to throw yourself off Balance

This Icon represents how to add the movement into your day

Practise when walking down your Hallway

Moving from room to room

5/..  Stand on One Leg

Stand tall ensure that your hip bones and shoulders remain level lift the left knee up in front of your hip. Slowly put the foot down. Repeat on the right side.

This Icon represents how to advance the balance exercise

Work towards holding your foot off the ground for longer durations.

Wave your arms arcross your body to throw yourself off balance

This Icon represents how to add the movement into your day

Practise when cleaning your teeth

Doing the Dishes

6/..  Sit to Stand

Every time you go to sit or stand up. Practice relying less and less on your arms to help you get up and down.

Sit to Stand Posture

Conclusion

My best pro tip, make these exercises part of your day. Work them into your daily duties.

  • Washing dishes
  • Every time you sit or stand
  • Answering the phone
  • Create triggers around your home to remind you to stand or sit in good posture.

Practice, Practice, Practice, every day.  

Overtime you will feel so much better

Stay Active,  Sharon

No. 1.  FOUNDATION POSTURE/Sit & Stand Upright

This is very easy to practice and should be done multiple times a day. Personally, I find it very easy to round my back and let my head jot forward especially when seated. This curved posture makes it easier to fall especially as we get older.

Practising good standing posture builds the muscular strength that is needed to stand straight and is also the foundation for all the exercises to follow:

  • Stand with your feet shoulder width apart and pressed evenly into the floor (keep your toes relaxed)
  • Hip Bones and Shoulders are level
  • Keep a slight bend in your knees
  • Neutral Spine
  • Wide Shoulders
  • Crown of your head high (chin level with the floor)
  • Contract your abdominals to support your core
Man Standing in Foundation Posture

If I am looking at you side on. Your ears are in line with your shoulders, shoulders are in line with your hips, hips are in line with your heels.

Check yourself in a mirror and adjust your posture. Once you feel comfortable in this position close your eyes and notice how you feel. Swaying and wobbling is ok

2/.. Ankle Rolls

In foundation posture lift one foot off the floor and roll your ankle 6 times clockwise then anticlockwise. Repeat on the other foot. (This can also be done seated)

3/..   Calf Raises

Start in foundation posture, spread your toes, and raise your heels off the floor. Start with a small lift and progress to lifting your heels higher. Ensure you are lifting straight up and down and not swaying forward and back or side to side.

This Icon represents how to advance the balance exercise

Try Single Leg Calf Raises

This Icon represents how to add the movement into your day

Practise in the kitchen when washing or drying dishes

4/..  Walk the Plank (or grout line)

Follow a straight line, place one foot in front of the other, ensure there is no gap between your toes and your heel. Walk this way for 15 steps in good posture.

Use your arms to help balance and once you feel confident keep your arms by your side.

Man Balancing while walking a plank
This Icon represents how to advance the balance exercise

Walk More than 15 Steps

Walk Backwards

Wave your arms across your body to throw yourself off Balance

This Icon represents how to add the movement into your day

Practise when walking down your Hallway

Moving from room to room

5/..  Stand on One Leg

Stand tall ensure that your hip bones and shoulders remain level lift the left knee up in front of your hip. Slowly put the foot down. Repeat on the right side.

This Icon represents how to advance the balance exercise

Work towards holding your foot off the ground for longer durations.

Wave your arms arcross your body to throw yourself off balance

This Icon represents how to add the movement into your day

Practise when cleaning your teeth

Doing the Dishes

6/..  Sit to Stand

Every time you go to sit or stand up. Practice relying less and less on your arms to help you get up and down.

Sit to Stand Posture

Conclusion

My best pro tip, make these exercises part of your day. Work them into your daily duties.

  • Washing dishes
  • Every time you sit or stand
  • Answering the phone
  • Create triggers around your home to remind you to stand or sit in good posture.

Practice, Practice, Practice, every day.  

Overtime you will feel so much better

Stay Active,  Sharon