Riverside Health Fitness Center's Blog

Fall Prevention Fitness: Building Balance and Strength

By: Riverside Health Fitness Center

May 28, 2024, 10:00 am - Categories: Healthy Tips, Workouts / Fitness Tips

Simple exercises to improve your balance.

Balance is a fundamental part of everyday life. It allows us to walk, climb stairs, and navigate uneven terrain without taking a tumble. But as we age, our balance can naturally decline, increasing our risk of falls. The good news is that there are simple exercises you can do to improve your balance and stay steady on your feet. According to a Washington Post article on exercises to prevent falls, incorporating balance training into your fitness routine is crucial for maintaining stability. Here are some exercises you can try to maintain and improve your balance:

Single leg stance: This exercise is a great way to challenge your balance on one leg. Stand tall, holding onto a wall or chair for support if needed. Raise one leg off the ground, keeping your knee bent and your core engaged. Hold for 30 seconds, then switch legs and repeat.

Heel-toe walk: This exercise improves both balance and coordination. Walk slowly heel-to-toe, placing your heel directly in front of the toes of your other foot with each step. Maintain good posture and focus on keeping your core engaged. Try walking forward for 30 seconds, then backward for 30 seconds.

Tai Chi: This mind-body practice incorporates slow, flowing movements that promote balance and flexibility. Tai Chi classes are offered at many gyms, but you can also find beginner routines online.

Yoga: Certain yoga poses, such as tree pose and warrior pose, require good balance. Yoga also strengthens core muscles, which play an important role in stability. Consider taking a yoga class at your gym or following along with a yoga video at home.

Bosu ball exercises: A Bosu ball is a half-exercise ball that can be used for a variety of balance challenges. Try standing on the flat side of the ball, doing squats or lunges. You can also try balancing on the dome side of the ball for an extra challenge.

Progression is key

As you improve your balance, gradually increase the difficulty of these exercises. Improving your balance is an investment in your long-term health and independence. By incorporating these simple exercises into your routine, you can stay steady on your feet and reduce your risk of falling. Remember, our certified personal trainers can create a personalized balance training program to fit your needs and goals. Don’t hesitate to reach out to us today!

REFERENCE: https://www.washingtonpost.com/wellness/2023/01/30/exercise-that-can-help-you-avoid-falls/