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Balance Workout Exercises

Balance Workout Exercises

  • Saturday, 28 December 2024
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Balance Workout Exercises

Whether you're walking up or down the stairs, getting out of a chair or car, or standing for long periods at work or home, balance is an essential skill.balance workout exercises Poor balance can lead to injury and falls, the number one cause of injuries among adults over 65. That's why it's important to incorporate balance workout exercises into your exercise routine two or three times a week -- especially as you get older.

Balance training includes static exercises, which focus on stabilizing the body in a standing position; and dynamic exercises, which work the core while moving, such as walking in a line, heel to toe, for a short distance. You don't need any special equipment to do either type of balance exercise, and many can be done anywhere -- the floor, a BOSU, a chair or even the ground.

The best balance exercises target the core, legs, back and glutes, and some also work the arms. But because balance requires the ability to move on one leg, most balance workout exercises don't work the arms unless you're holding weights or doing a specific arm-based strength-training movement.

A standing balance exercise targets the ankles and core, while a single-leg reach strengthens the ankles and upper body. Both exercises can be done on the floor, a yoga mat or even a BOSU, which adds instability to your position and forces you to use your core to maintain balance.

Begin the exercise by positioning your feet hip-width apart and placing equal weight on both feet. Then slowly lift your left foot off the floor, bending at the knee to keep your torso vertical. While maintaining a stable posture, touch your right hand to your left shoulder. Hold for a count of two, then slowly lower your hand to the floor and return to the starting point. Repeat 10 to 15 reps on each side.

Another standing balance exercise is to stand in a "tree" pose with your arms outstretched on each side. If you don't have a BOSU or other equipment, try this simple variation with a chair: Stand behind the chair with your hands in front of you for support. Lift your back leg to the side, bending your knee toward your chest. Hold for 30 seconds, then switch to the other leg. You can increase the difficulty by holding onto the chair with less of your hand or closing your eyes during the exercise.

Another dynamic balance exercise is to walk forward and backward while balancing on one leg, like you're walking on a tightrope. If you're comfortable with this movement, you can make it more challenging by walking faster or increasing the distance of your stride. If you find this balance exercise difficult, consider holding a book for stability or closing your eyes to make the movement more challenging.

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