(Balance) To avoid falling and getting hurt... "Doing this exercise often will improve your balance."

Balance is the ability to maintain balance in the body during changes in position or movement. A strong sense of balance makes it less likely to fall. Therefore, maintaining balance becomes especially important as we age.

It reduces the risk of falls, helping prevent fractures and head injuries. Most exercises that involve standing and moving around help maintain balance.

 

Certain exercises can also improve your sense of balance. Based on data from WebMD, a U.S. health and medical media outlet, we explored exercises that improve balance.

Stand on one foot

 

Stand with your body still, holding onto the back of a chair or a sturdy object. Raise one foot to calf height and hold for 10 seconds. Repeat 10 to 15 times, then repeat with the other leg. Over time, as your sense of balance improves, you'll be able to maintain this position without using your hands for support.

Yoga, Pilates

 

Maintaining balance requires muscles that stabilize the body while standing, walking, and moving. These are called "core muscles," and yoga and Pilates include movements that help stretch and strengthen these core muscles.

 

Weight shift

 

Stand with your feet hip-width apart. Slowly lean to the side, shifting all your weight onto one leg while lifting the other leg off the ground. Hold for up to 30 seconds, then repeat on the other side.

squats

 

Squats help strengthen the leg and pelvic muscles. Stand with your legs slightly wider than hip width, toes pointing forward. Bend your knees as if sitting in a chair and push your hips back. Keep your weight on your heels, and place your arms forward or on your thighs. Stand back up and repeat the exercise 10 times.

 

Walking with your heels touching your toes

 

Walk slowly in a straight line, with one heel touching the toes of the other foot. Walk for about 20 steps, but if your balance is unstable, use a wall for support.

 

 

Back leg raise

 

This exercise strengthens your lower back and hips. Stand holding onto a chair and lift one leg back. Avoid bending your knees or pointing your toes outward. Slightly bend the leg that's supporting the floor. Hold the position for one second. Repeat this movement 10 to 15 times, then repeat on the other side.

knee bends

 

Hold the back of a chair and slightly bend the leg you're supporting on the floor. Lift the other leg straight back, bringing your heel toward your buttocks. Keep your buttocks still. Hold for one second, then slowly lower your foot back to the floor. Repeat this movement 10 to 15 times, then repeat with the other leg.

Stand on tiptoes

 

This exercise strengthens the calf and ankle muscles and helps improve balance. Hold onto a chair or wall to prevent falling, and stand with your feet shoulder-width apart. Lift the backs of both feet, stand on your toes, hold for one second, and then lower your feet. Perform 10 to 15 reps, then rest. Repeat for one more set.

 

Back extension

 

Lie face down on the floor with your forehead facing the floor. Place your arms at your sides, palms facing up. Slowly raise your head and arms about 3 to 5 centimeters off the floor. Maintain your gaze downward. Lifting your head can strain your neck. Hold for a few seconds, then gently lower. Repeat for 10 sets.

 

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How to check your sense of balance ?

To find out how good your balance is when standing,

Lift one leg and see how long you can hold that position.

To test your sense of balance when moving

Try walking about 10 steps as if you were tightrope walking.

 

I used to walk 10 steps with my eyes closed. Which way?

I think I saw a moving map...

I guess I'll have to do some during lunch.