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Balance

Balance Exercises 2

Image of tightrope walker to support posture and balance
Posture and balance can be improved with practice

Introduction

Balance Exercises 2. Balance exercises can help build strength and improve posture, stability, and coordination. Also, these benefits can reduce your chance of falling or bumping into things and causing an injury. furthermore, you may not bounce back as quickly from an injury if you do have a fall. So then, it’s best to take preventive measures. Besides, it’s important that older adults feel self-assured in their movement patterns. And so they’re not anxious or fearful about falling. Hence, improving balance should high on your to do list.

Balance Exercises 2. A 2016 study found that older adults who did balance exercises for 6 weeks enhanced their balance control and gained confidence. Because, the exercises also helped improve coordination, leg strength, and ankle mobility.

Balance Exercises 2. Research from 2019 points to the effectiveness of balance and coordination exercises. Also in improving the overall quality of life in older adults, along with the physical benefits. Such as enhanced stability, balance exercises may help improve mental functioning, including memory and spatial cognition. In addition, it’s recommended that older adults do at least two to three sessions of exercises per week.

Standing Still Eyes Closed

Stand Eyes Closed to improve balance
Stand

This is a very basic exercise with a wall and chair for support

  1. Stand with your feet together, with a wall behind, and chair in front.
  2. Once you are ok with standing still, close your eyes for 30 seconds.
  3. As you stand just feel the movements that you feel keeping your balance.
  4. If 30 seconds is too much do what you can, practice this often.

Basic Body Weight Shift

Body Weight Shift challenges you balance
Body Weight Shift

This is a very basic exercise with a chair for support

  1. Stand with feet shoulder width apart.
  2. Place a chair in front of you for support.
  3. Shift your weight on to your right foot, and raise your left foot off the floor. Keep your hands close to the chair for support if needed.
  4. pause slightly and put your left foot down.
  5. Repeat on the opposite side.
  6. Do this 5 times on each leg

Raised Leg Swing

Leg Swing balanced on one leg
Leg Swing

This is a basic exercise with a chair for support

  1. Stand with feet shoulder width apart. Place a chair at your side for support.
  2. shift your weight on to your right foot, and raise your left foot off the floor. Keep your hands close to the chair for support as needed.
  3. Swing your raised leg, backwards and forwards for 10 swings
  4. Repeat on the opposite side for another 10 swings that is one set
  5. Do what you can manage and practice to reach 10 swings

Alternative To A Stability Ball

Alternative To A Stability Ball creates Stability
Stability Cushion

In your own home with no equipment. And using your body and a simple household item. So then, you can test and improve your balance, using simple exercises that improve your results. Consequently, there is no cost, except for the time you spend testing and practising to improve daily. As a result, if you are determined to improve your balance and practise daily, you will see results. In addition, improving balance is a must because balance is a use it or lose it skill. practice this often

Heel To Toe Walking

Heel to toe Walk challenges your stability
Heel to toe Walk
  1. Begin with one foot in front of the other, close to the wall for support.
  2. Then walk forwards in a straight line placing your heel directly in front of your toes on the other foot.
  3. Continue to walk for 15 to 20 steps in the space you have.
  4. When confident try going backwards the same distance.
  5. This will be a challenge for some so be careful, walk close to a wall for support if needed.

Video

In Conclusion

Balance is a skill you must keep up to date with. Also, it is so easy to ignore or forget how important balance is as you get older. We lose thousands of older adults every year from fatal falls. It is not an exclusive club anyone can join. However, do not become a statistic of this club. So then, make it your habit to improve your stability. A few minutes practice daily can make a huge difference to you.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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6 replies on “Balance Exercises 2”

Hi Ian,
Have being doing most of your programs for about a year now and find them simple but very effective and easy in the confines of your house if need be keep it up its appreciated.

Hi Neville, I really appreciate you taking the time to comment, I am happy that you find my posts useful, I try hard to find the best ways to exercise at home, at no cost which suits living on a pension. All the very best, Ian

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