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Tuesday, September 22, 2020

Basic Balancing Exercises for Healthy Aging

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Balance is usually compromised as we age as our bones begin to lose their density and our muscles start to weaken. There are other factors that can also contribute to our loss of balance such as ear problems, deteriorating eyesight, and even weakend hips and joints which is why many elderly tend to fall often. Fortunately, you can regain your sense of balance as well as your quick reaction time with some balancing exercises that you can do every day. Which exercises are these? Here are some that are worth mentioning.

  • Single limb stance. This is actually one of the best exercises to regain your balance. To keep yourself from falling, stand behind a chair and hold on to the back rest with your left hand. Shift your weight to your left foot then raise your right leg. Hold this pose for 10 counts then go back to your first position. Repeat with your right foot.
  • Rock around the clock. Here’s another exercise that will test your balance. Stand straight with your feet together and arms at your sides. Keep your body and limbs as rigid as possible. Sway in a circle where you stand. Keep swaying for one minute in one direction then go the opposite direction afterwards.
  • Staggard stance. This exercise works your static balance or when you are just standing with one foot in front of the other. To do this workout, position yourself beside a chair with your hand holding on the back rest to keep you steady. Place one foot in front of the other while keeping your gaze straight ahead. Put the other foot forward then hold this pose for a few seconds. You can close your eyes as you take one step at a time so you will be able to feel the center of your gravity to keep you stable. Let go of the chair if you are feeling comfortable with your balance.
  • Chair workout. Get a a chair that doesn’t have any arm rest and sit on it. Keep your back straight with your left hand on your right shoulder and right hand on your left shoulder. Stand up without leaning forward. Sit yourself back down and repeat.
  • Heel to toe. For this workout, you will need to place a tape on the floor that you can follow. Stand at one end of the mark with feet together and your back straigth and your gaze forward. Place one foot in front of the other then the other in front of it. Follow the tape that you have placed on the floor. Make sure that you keep your gaze straight ahead and that your feet will be using the line to keep you balanced.
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These basic balancing exercises are actually perfect for daily use. Learning how to balance yourself as much as possible is important especially when you’ve reached 50 years of age or above as this will prevent you from tripping or falling so easily.

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