6 Exercises to Improve Your Balance

by Mel on April 17, 2015

Balance joins the four types of exercise along with strength, endurance and flexibility. It is ideal to include all four types of these exercises in a healthy workout routine.

One Leg SquatThey don’t necessarily all need to be done every day, but variety helps keep the body fit and healthy, and makes exercise interesting. You can do a variety of exercises to keep the body fit and healthy and to keep your physical activity routine exciting.

Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults and stroke patients. They can also benefit those who are obese since weight is not always carried or distributed evenly throughout the body. A loss of balance can occur when standing or moving suddenly. Often we are not fully aware that we may have weak balance until we try some balance exercises.

The One-Legged Balance

Start with this beginning move, keeping a stable chair or a wall within arms’ reach. With feet together, pick up one foot with your knee facing forward or to the side. Hold the position with eyes open, then closed. Switch feet and repeat for four reps on each foot.

Leg Swings

Stand on your right leg and raise the left leg three to six inches off the floor. With arms at your sides, swing your left leg forward and backward, touching the floor for balance, while keeping your torso straight. Now, repeat the moves, but don’t allow your foot to touch the ground. And finally, swing the left foot to the left side, holding the right arm out. Switch legs and repeat.

Single-Leg Dead Lift

Balance on your left foot, engage the abs, and bend forward at the hips while reaching toward the ground with your right hand. Hold on to a five- to 10-pound weight and raise your right leg behind you for counterbalance. Tighten your butt as you return to the starting position. Keep your knee relaxed and back flat throughout the movement. Switch legs.

One-Legged Squat

Stand with your feet hip-width apart. Point your left foot out front, just barely touching the floor for balance and push your hips back and down into this challenging one-legged squat position. Your right knee is bent, chest upright, eyes forward, and your arms out front. Slowly push up to return to starting position. Switch feet. Be sure the knee doesn’t push in front of the toes.

Clock on an Unstable Surface

Once you master balance moves on solid ground, try them on an unstable surface such as a BOSU platform. Stand near a wall or other support, for safety. Start in the middle of the board on two feet at first. When you feel comfortable, carefully give the one-legged clocks a try.

One-Legged Clock With Arms

Balance on one leg, torso straight, your head up, and hands on your hips. Visualize a clock and point your arm straight overhead to 12, then to the side (three o’clock), and then circle low and around to nine without losing your balance. Switch to the opposite arm and leg and repeat.

Mel

Mel

Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I've been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel's favorite product is Garcinia Cambogia 1234
Shares 0

Leave a Comment

Previous post:

Next post: