The sense that maintains body balance amidst changes in position or movement is called the sense of balance. Having a sense of balance helps prevent falls. Therefore, maintaining the sense of balance becomes especially important as one ages.

Reduce the risk of falls to help prevent fractures or head injuries caused by falls. Exercises that involve standing and moving on your feet mostly help maintain balance.

 

You can also improve your sense of balance through specific exercises. In this regard, based on information from American health and medical media such as 'WebMD,' we looked into exercises that enhance balance.

Standing on one foot

 

Stand holding onto a chair backrest or a solid object to stabilize your body. Lift one foot to about calf height and hold for 10 seconds. Repeat 10 to 15 times, then do the same with the other leg. As your balance improves over time, you will be able to maintain this position without supporting yourself with your hands.

Yoga, Pilates

 

To maintain body balance, muscles that stabilize the body during standing, walking, and movement are necessary. These are called 'core muscles,' and yoga and Pilates include movements that help stretch and strengthen these core muscles.

 

Weight transfer

 

Stand with both feet shoulder-width apart. Slowly tilt your body to the side, shifting all your weight onto one leg. At this time, lift the other leg off the ground. Hold this position for up to 30 seconds, then repeat on the other side.

Squat

 

Squatting helps strengthen the leg and pelvic muscles. Stand with your legs slightly wider than hip-width apart, with your toes pointing forward. Bend your knees as if sitting in a chair, sending your hips backward. Shift your weight onto your heels, and extend your arms forward or rest them on your thighs. After standing up again, repeat the movement 10 times.

 

Walking so that the heels and toes touch

 

Walk slowly in a straight line while touching one heel to the toes of the opposite foot. Walk about 20 steps, using a wall for support if your balance feels unstable.

 

 

Back Leg Raise

 

This is an exercise to strengthen your waist and hips. Stand while holding onto a chair and lift one leg backward. At this time, do not bend your knees or point your toes outward. Slightly bend the supporting leg on the ground. Hold the position for 1 second. Repeat this movement 10 to 15 times, then do the same on the opposite side.

Knee bending

 

Hold onto the backrest of the chair and slightly bend the supporting leg on the floor. Lift the other leg straight back, then bring the heel toward the buttocks. Keep the hips stationary. Hold for 1 second, then slowly lower the foot to the floor. Repeat the movement 10 to 15 times, then perform the same on the opposite leg.

Standing on tiptoe

 

This exercise helps strengthen the calf and ankle muscles and improves balance. Hold onto a chair or wall to prevent falling, and stand with your feet shoulder-width apart. Lift both heels off the ground, standing on your toes, and hold for one second before lowering your feet. Perform 10 to 15 repetitions, then rest. Repeat for one more set.

 

Back extension

 

Lie face down on the floor with your stomach touching the ground and your forehead facing downward. Place your arms beside your body with palms facing upward. Slowly lift your head and arms, raising them about 3-5cm off the floor. Keep your gaze directed downward throughout. Avoid lifting your head too high to prevent strain on the neck. Hold this position for a few seconds, then gently lower back down. Repeat for 10 sets.

 

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How to check your sense of balance?

To assess how good your sense of balance is when standing,

Lift one foot off the ground and see how long you can maintain that position.

To test your sense of balance when moving

Try walking about 10 steps as if tightrope walking.

 

Walking ten steps with eyes closed. Which way?

I think I saw the moving map too..

I should try it during lunchtime.