Improving Your Balance

Balance is something that many take for granted. While balance may come naturally for some, it is something that should be worked on by everyone throughout their life so they can prevent falls in old age. According to Heart.org, 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.

Here are some easy balance exercises you can incorporate into your daily life:

  1. Practice standing on one foot for 10 seconds or as long as you can on each side.

  2. Close your eyes. It’s harder to balance without the sensory data you get when your eyes are open. Try closing them when you’re in a safe place, like in a seated pose in a yoga or Pilates class.

    Let your body find its center without the guidance of your vision; give yourself a few minutes here. If you feel comfortable, you can also try closing your eyes while standing or in a pose like Warrior II (a forward lunge with your front toes facing forward, your back leg straight, back foot perpendicular to your mat and your arms raised to shoulder height and parallel to the floor) where you still have the support of both feet on the ground.

  3. Walk heel to toe and use a wall to steady yourself if needed.

  4. 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 erect. 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.

  5. Practice yoga - either with an instructor or trainer or by looking it up for free online.

  6. Sit down with your feet flat on the ground and your arms held out straight, parallel to your thighs. Stand up and sit down 10 times.

  7. Practice tai chi - either with an instructor or trainer or by looking up a practice for free online.

Swamp Fitness