The most effective balance exercises

Balance exercises can help you maintain balance and confidence at any age. If you're an older adult, balance exercises are especially important because they can help you prevent falls and maintain your independence. You should include balance training along with physical activity and strength training in your regular activity.
Nearly any activity that keeps you standing and moving, such as walking, can help you maintain good balance. But specific exercises designed to strengthen your balance are very beneficial to include in your daily routine and can help improve your stability.
For example, balance on one foot when you are standing for a period of time at home or when you go out. Or, stand up from a sitting position without using your hands. Or try going for a short walk. You can also try tai chi, a range of motion training that can improve balance and stability and reduce your odds of falling.
If you have severe balance problems or orthopedic conditions, get your doctor's approval before performing balance exercises.

While it may not cross your mind, you need good balance to do everything, including walking, getting out of your chair, and leaning over to tie your shoelaces. Strong muscles and the ability to keep yourself steady make a difference in those and many other things you do every day.
Balance training includes performing exercises that strengthen the muscles that help keep you upright, including your legs and core. These types of exercises can improve stability and help prevent falls.
Do balance exercises that can be intense, such as some very difficult yoga poses. Others simply stand on one leg for a few seconds. Or you can use a self-stabilizing device, such as a Bosu half-circle stabilizer ball or a balance board that you use with video games.

3.1. Change the weight When you're ready to try balance exercises, start with a weight shift:
Stand with feet hip-width apart and weight evenly distributed on both feet. Shift the weight to the right, then lift your left foot off the floor. Hold the pose for as long as you can maintain good form, up to 30 seconds. Repeat with the same movements as above but turn to the opposite side. As your balance improves, increase the number of repetitions. 3.2. One-legged balance One-legged balance is another popular balance exercise:
Stand with feet hip-width apart and weight evenly distributed on both feet. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee. Hold the pose for as long as you can maintain good form, up to 30 seconds. Repeat with the same movements as above but turn to the opposite side. As your balance improves, increase the number of repetitions. For variety, extend your legs as far as you can without touching the floor. For an extra challenge, balance on one leg while standing on a pillow or other unstable surface. 3.3. Biceps flex for balance You can do many balance exercises with weights. Try biceps curls with dumbbells:
Stand with feet hip-width apart and weight evenly distributed on both feet. Hold dumbbell in left hand with palm facing up. Lift your right leg off the floor and bend it back at the knee. Hold the pose for as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions. For an extra challenge, balance on the leg opposite the weight or when standing on a pillow or other unstable surface. 3.4. Tai chi for balance Another exercise that can help improve balance and reduce your risk of falling is tai chi - a form of movement practice. Find group classes offered at centers local fitness center or senior center. Or, rent or buy videos or books about tai chi. But keep in mind that it is difficult to make sure you are using the proper techniques when learning exercises from a book.

If you have back pain, balance training is one of the best ways to strengthen your core and prevent back pain. If you're recovering from a back injury, get your doctor's approval and then start balancing. It will help prevent more problems in the future.
When you strengthen your muscles it also helps to cure arthritis by giving more support to painful joints. You may need to adjust or avoid certain movements to reduce pressure on your knee. For example, a balance move that involves swaying may be more than your knees can handle.
If you have diabetes, high blood pressure, high cholesterol, or even heart disease, exercise is a must to help you manage your condition. Balance training is a great place to start. The first step of resistance training should focus on balance exercises. As you get stronger and can do more intense exercise, balance training can give you an aerobic workout and even help control blood sugar, cholesterol and blood pressure along with exercise. other aerobics.
If you are pregnant, choose balance exercises carefully. Women can and should exercise during pregnancy. The main concern of exercising during pregnancy is falling, so movements that make you unsteady are not a good option. As with any exercise, if you did it before you got pregnant, you can do it after you're pregnant. It's always good to check with your doctor to be sure.
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