As we age, our balance worsens. This is because the muscles and reflexes that keep us upright begin to weaken.
This increases the risk of falls and falls and can also cause problems with coordination and posture. But practicing the right set of exercises can help you maintain and improve this important skill.
Dennis Chacoian I am a NASM certified personal trainer and owner of Core Cycle and Fitness LaGree.
She recommends focusing on single-leg exercises to build stability around your hips, knees, and ankles and retrain your body to stay centered on one foot.
When I asked Chakoian for three single-leg exercises that can be done at home, he suggested the following.
Try focusing on smooth, controlled movements rather than speed. You can use a chair or a wall for support if needed.
1. One leg stand
set: 1 manager: 3 on each side hour: 20~30 seconds
- Stand with your feet hip-width apart.
- Shift your weight to your left foot and lift your right foot a few inches off the floor.
- Keep your eyes focused ahead, your core engaged, and your shoulders relaxed.
- Hold for 20 to 30 seconds, then switch sides.
“This is a simple movement method that lowers your risk of falling by strengthening your stabilizing muscles and helping your body respond more quickly to changes in position,” says Chakoian. Fit & Well.
I love doing this movement while brushing my teeth, and I practice it twice a day.
2. Reverse lunge
set: 2 manager: 10-12 on each side remain: 30 seconds
- Stand with your feet shoulder-width apart.
- Step back with your right foot and bend both knees to lower them, keeping your left knee over your left ankle.
- Push through your left heel to stand up again.
- Repeat on the other side, alternating sides for each rep.
According to Chakoian, reverse lunges strengthen your legs and hips while improving your ability to balance while moving, which is important for maintaining stability in real-world situations.
3. Single leg deadlift
set: 3 manager: 8 on each side remain: 30 seconds
- Stand on your left leg with your knee slightly bent.
- Keeping your back flat throughout, lean your hips forward to lower your torso and lift your right leg back.
- Push your hips forward to return to the starting position.
“This exercise targets your glutes, hamstrings and core, which are the muscles that maintain balance and posture,” says Chakoian. “It also improves body control when bending and reaching.”
Try this exercise with just your body weight at first, then try lifting dumbbells to get stronger.
