Coaches' Corner Blog

Keeping Your Balance: 3 Exercises to Improve Stability

September 15, 2009 - Posted by Christa

Did you know that falls are the leading cause of fatal as well as non-fatal injuries for the elderly? Balance is an important part of wellness for the elderly, as well as all age groups! The most common types of injuries sustained after falls include hip, spine and wrist fractures, as well as head trauma.

These types of injuries can result in serious disabilities. But falls are preventable!  In fact, balance exercises help you maintain strong leg muscles and prevent falls. Because of this, it’s a great idea to incorporate balance programs that only take a few minutes out of your day.

Below are some exercises that can help improve your balance. For safety, when beginning these exercises, hold on to a table or chair with both hands. As you progress and your balance improves, you can decrease the amount of support by using one or no hands.

Exercise #1
1. Stand directly behind a table or chair and place your feet slightly apart.
2. Lift one leg six inches out to the side.
3. Hold this position for 10 seconds.
4. Repeat with the opposite leg.

Exercise #2
1. Stand directly behind a table or chair and place your feet slightly apart.
2. Slowly bend one knee toward your chest, lifting your foot 6 inches off the floor.
3. Hold this position for 10 seconds.
4. Repeat with the opposite leg.

Exercise #3
1. Stand directly behind a table or chair and place your feet slightly apart.
2. Lift one leg straight back, keeping your knee straight.
3. Hold this position for 10 seconds.
4. Repeat with the opposite leg.

Try performing the exercises above two to three times a day. It’s amazing how fast your balance will improve! Have balance exercises helped improve your stability? Let me know by leaving a comment below!


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