It’s one thing to be stuck, and everyone has endured their share Three scats moments. But when you’re getting older, no one’s laughing about balance—falling is one of the most serious medical problems that injures millions of people every year. says the CDC.
In fact, balance is a critical survival skill, but it is also perishable. “As we age, changes and deterioration of the musculoskeletal system (weaker muscles and loss of bone density) and loss of certain motor skills can cause us to lose our balance more often,” she says. Nicole Glorgymnast and its creator NikkiFitness. The muscles we use to stand upright are so gradually weakened after we hit 30 (yes, only 30). Our stride length shortens, the cadence of our steps slows, and vision—critical for coordination—becomes blurrier.
“Aging, however, is not the only reason people lose their sense of stability,” says A. Lynn Millar, Ph.D., professor of physical therapy at Winston-Salem State University. “Balance is really ‘use it or lose it.’ You can keep it if you stay active.” To avoid dangerous falls, you can improve balance by stretching and doing exercises that increase flexibility and coordination, such as yoga, tai chi, strength training, and light cardio regularly, Glor says.
How to test your balance
Although we begin to lose our balance over time, sometimes the changes are subtle and we may not realize that our coordination is declining. If you’re not sure where your balance and coordination is, try these three balance tests:
- On both legs: Stand with feet together, ankles touching and arms folded across chest. then close your eyes. Have someone hold you: While it’s normal to wobble a little, you should be able to stand for 60 seconds without moving your legs. Then place one foot directly in front of the other and close your eyes. You should be able to stand for at least 38 seconds on both sides. Make sure there is cushioning around you or someone to catch you in case you fall.
- On one leg: Stand on one leg and bend the other knee, lifting your non-supported leg off the floor without letting it touch the standing leg. Do this on a door so you can grab the sides if you start falling. Repeat with closed eyes. People aged 60 and under can usually hold the pose for about 29 seconds with their eyes open, 21 seconds with their eyes closed. People aged 61 and over: 22 seconds with eyes open, 10 seconds with eyes closed. Make sure there is cushioning around you or someone to catch you in case you fall.
- On the ball of the foot: Stand on one leg with hands on hips and place the non-supporting leg inside the knee of your standing leg. Lift your heel off the floor and hold the pose – you should be able to do this for 25 seconds. Make sure there is cushioning around you or someone to catch you in case you fall.
How to get the most out of balance training
Set yourself up for success with these tips from Glor before you start your balance exercises:
- Find a partner who can spot you. Or, position yourself near a chair or wall so you can catch them if you lose your balance during the exercises.
- Wear supportive athletic shoes. Start by wearing sneakers, then as you get stronger, try these moves in bare feet to strengthen the muscles that stabilize the feet.
- Find a focal point. While performing these exercises, fix your gaze on a stable object, which will help with balance.
- Add dumbbells overtime. Start with no weights and use the modifications. Once you start to feel stronger and perform the exercises without swaying, you can progress to more weight, height and/or replace a step with a BOSU ball.
- Try 30-minute balance workouts. For more strength, balance and cardio exercises, try Glor’s Anti-aging gait training and Walking training with weights 30 minute video on NikkiFitness Channel.
Read on for the best balance exercises that target your core and lower body muscles to build strength and flexibility to keep you on your feet, according to Glor.
Stand on one leg
Try doing this while washing the dishes or brushing your teeth. Stand on your right leg and lift your knee to about hip height, says Glor. Hold for five seconds, then go to 10 seconds. Return to the starting position with both feet on the floor, then repeat on the other side for one rep. Do this movement five times on each side. When you can hold the pose for 30 seconds on each side, stand on a less stable surface, such as a couch cushion, a step, or a BOSU ball.
Lateral thigh lift
This is similar to the step up, but instead of bringing your knee forward, straighten your left leg and extend it out to the side while balancing on your right leg. Hold for five seconds, then proceed to raise and lower the leg five times. Repeat on the other side for a total of five repetitions. This move helps strengthen the outer thighs, which help with lateral movement, such as catching yourself if you trip or fall sideways, Glor says. Once you start to feel stable while doing this movement, you can move on to a step.
One leg squat
Starting on the floor, raise your right leg to about hip height, then slowly bend your left standing leg into a single-leg squat. Try to touch the toes of your left feet to the ground. Straighten the right leg to stand back up and lower back down to repeat on the other side. Repeat for five reps on each side. To progress, work up to performing five single leg squats on the same side. This provides extra muscle tone for your quads and glutes to strengthen your legs and enhance your balance, says Glor.
Grab and hold
Starting on one leg, raise your other leg to about hip height, then have a partner throw a light ball or yoga block to you while you try to catch it. This really challenges your balance because you’re no longer looking at a fixed spot—your eye is on the moving object and you’re concentrating on hand-eye coordination, says Glor. This functional exercise should only be added to your routine after you can successfully perform the above movements.
Tree Pose
Stand close to a wall or chair and balance on your left leg. Lift your right leg on the inside of your inner thigh, calf, or ankle (avoid placing it on your inner knee). Press your hands together evenly in prayer formation. Hold for five long breaths and repeat on the other side. To progress, try closing one or both eyes and raising your arms overhead.
High Lunge
From a standing position, bring your hands to your hips and step your right foot back onto one leg, balancing on the ball of your right foot with your heel off the ground. You can lower the back left knee down for a modification. Keep your hands on your hips or practice extending them toward the sky. Hold for five long breaths and then repeat on the other side. This move strengthens the glutes and quads while stretching the hip flexors for increased mobility, says Glor.
Warrior III
From a standing position, bring your hands in prayer to your chest. Bend your right leg at about hip level. Hinge from your hips and kick your right leg back as if you were stepping on a wall behind you. Slide your right pinky finger down toward your mat as you look just beyond the top of your mat for a straight back. Once you find some stability, you can practice reaching your arms forward for Warrior III. This move strengthens the ankles, glutes, hamstrings and core for better balance, says Glor.
Balancing half moon
Starting in a high step with your right leg extended back, begin to bend on your left knee and extend your left toes. Move forward until you can place your toes just beyond the top of your mat. Lift your right leg off the mat as you try to stack your right hip on top of your left. You can do this by rotating the toes of your right foot upwards towards the sky. Keep your eyes on the ground for more stability. To move forward, look up at the sky or remove your right hand from your hip and reach up. Hold for five deep breaths and then repeat on the other side. This pose strengthens the core, glutes, thighs, legs and ankles for balance, says Glor.
Sarah Mahoney writes from her home in Durham, ME.
