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Hoodaya - Hyper Local Digital Community Bulletin Board with all the information you need to know about Solivita in one place.

Balance Exercises

Simple Balances Exercises You Can Do At Home

Try these simple ways to improve your balance.

Introduction To Balance Excercises

Balance exercises can help you maintain your balance — and confidence — at any age. If you’re an older adult, balance exercises are especially important because they can help you prevent falls and maintain your independence. It’s a good idea to include balance training along with physical activity and strength training in your regular activity.

Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. But specific exercises designed to enhance your balance are beneficial to include in your daily routine and can help improve your stability.

For example, balance on one foot while you’re standing for a period of time at home or when you’re out and about. Or, stand up from a seated position without using your hands. Or try walking in a line, heel to toe, for a short distance. You can also try tai chi — a form of movement training that may improve balance and stability and reduce the incidence of falls.

If you have severe balance problems or an orthopedic condition, get your doctor’s OK before doing balance exercises.

Weight Shifts

When you’re ready to try balance exercises, start with weight shifts:

  • Stand with your feet hip-width apart and your weight equally distributed on both legs (A).
  • Shift your weight to your right side, then lift your left foot off the floor (B).
  • Hold the position as long as you can maintain good form, up to 30 seconds.
  • Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

Single Leg Balance

Standing on one leg is another common balance exercise:

 

Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A).

Hold the position as long as you can maintain good form, up to 30 seconds.

  • Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
  • For variety, reach out with your foot as far as possible without touching the floor (B).
  • For added challenge, balance on one leg while standing on a pillow or other unstable surface.

Biceps Curls For Balance

You can do many balance exercises with weights. Try biceps curls with a dumbbell:

  • Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B).
  • Hold the position as long as you can maintain good form, up to 30 seconds.
  • Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D).

Tai Chi For Balance

Another exercise that can help improve your balance and reduce your risk of falls is tai chi — a form of movement training.

Look for group classes offered at local fitness centers or senior centers. Or, rent or buy videos or books about tai chi. But keep in mind that it’s difficult to ensure you’re using the proper techniques when learning the exercises from a book.

When to seek help for memory loss

If you’re worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities or if you notice your memory getting worse — talk to your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills.

Sometimes other tests are needed as well. Treatment will depend on what’s contributing to your memory loss.

You can read the original article here.

Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians. Hoodaya may receive payment for clicks from this site.

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