6 Exercises to Improve Your Balance
Having solid balance can be the difference between gracefully gliding on your toes and potentially having a serious fall, especially for the elderly. Did you know that 1 out of 3 people over the age of 65 have a fall every year? At that age, a fall can lead to serious and debilitating injuries. That's why it is a good ideal to add regular balance-improving exercises to your regular routine.
Each of these 6 exercises can be done anywhere and anytime, even in your home! Give them a shot until you find one that fits into your daily routine:
Stand on one foot: start with 30 seconds on each leg on a stable surface. For a challenge, try closing your eyes or stand on a softer surface like a cushion (be sure to have something to hold onto, just in case!). Repeat 4 times each side.
Clock with arms: Stand on one leg with one hand down. Point the other arm straight up at 12 o’clock, then to 3, 6, 9, and back to 12. Repeat with other leg and arm. For a fun challenge, have someone else call out random times and move your arm accordingly.
Walk in a straight line: With arms out to the side, walk heel to toe 20 steps forward then backwards in a straight line.
Tip toes: Engage your core and lift your heels with arms stretched out to the side. Face your palms forward and pulse your arms forward and backwards about an inch in each direction, 25 times. Repeat with palms facing up and backwards.
Leg swing: Stand on one leg and swing the other leg front and back, lifting about 5 inches off the ground. Start slow and use the ground for support if necessary when passing the other foot.
Squats: Stand with feet hip width apart and slowly lower the hips as if to sit in a chair with arms stretched forward. Get as close to parallel as possible and hold for 30 seconds before slowly returning to standing. Can also be done against a wall.
We are here to help!
Improving your balance can increase your strength, stability and your confidence. If you've had a fall, or keep having "close calls," or you need additional help, contact Precision Foot and Ankle Care Centers to schedule an appointment. Dr. Eric M. Feit and his team of expert podiatrists help to treat other foot and ankle conditions such as arthritis, bunions, heel pain, diabetic foot issues, and also provide custom orthotics and safe and effective surgical solutions. For more information or to schedule an appointment, contact us online or call any of our offices located in Torrance, Los Angeles, and San Pedro! We are currently seeing patients in office and follow strict protocols to ensure the health and safety of our clients and staff.