Improve Your Balance to Prevent Falls
Having balance and coordination is an important part of performing daily activities, whether you are an athlete or a senior citizen. As you age, it’s natural for your strength and balance to weaken, which increases your vulnerability to falls and serious injuries. In fact, 1 out of 3 people over 65 experience a fall every year. Fortunately, there are many simply exercises you can do that can improve your balance and coordination.
While many people assume that you either have balance and coordination inherently or you don’t, it’s a skill that can be worked on and improved! The following exercises can enhance your balance by strengthening your lower body, core, and shifting focus.
Planks: Start with a forearm plank where you you lower to your forearms from a high push-up position. Try to have a straight line from your shoulders to your ankles and engage your core. Start by building up to 30 seconds and gradually increase your time.
Walk in a straight line: Stretch your arms out to the side, and walk heel-to-toe 20 steps forward in a straight line. Then walk backwards in reverse.
Stand on one foot: Balance on one foot for 30 seconds on each leg. To increase difficulty, close your eyes or stand on a softer surface like a cushion (make sure you can hold onto something just in case). Repeat 4 times on each foot.
Squats: Stand with feet as wide as your hips and slowly lower your hips while your arms are stretched forward. Hold for 30 seconds and then slowly return to a standing position. For extra support, you can also do this against a wall.
Step-up: Stand in front of a chair or a step. Place one foot on the step and engage your core and leg muscles while slowly stepping up and slowly lowering back down to the floor. Repeat 20 times on each side.
Need some help with your balance?
Staying consistent with these balance-boosting exercises can help strengthen your muscles, improve your coordination, and decrease your risks of injury. If you are still struggling with your balance or have experienced frequent falls and need extra support, don’t hesitate to reach out to a podiatrist for advice.
At Precision Foot and Ankle Centers, our team of expert podiatrists, Dr. Eric Feit, Dr. Alona Kashanian, and Dr. Roohnakhsh Maher are committed to enhancing your foot health through addressing foot and ankle issues and improving your quality of life. Whether you have chronic conditions like arthritis, heel pain, and diabetes-related problems, or you have acute injuries like sprains, strains, and fractures, our foot doctors are ready to provide premier podiatric care.
Need an appointment? Contact us online or at our offices in Los Angeles, Torrance, and San Pedro to set up an appointment!