Ultimately, it’s critical for everything you do, no matter your age or level of fitness.
What’s more, if you’re not actively training to improve your balance, that decline could accelerate.
“But that’s also why we’ll tell someone to close their eyes in balance training.
Asia Pietrzyk
If you take away the visual, the other two sensory systems can become stronger.”
This is where balance training comes into play.
“Then you’re gonna wanna practice to keep those connections from deteriorating.”
Kailey Whitman
), then switch sides.
Watch your time get longer with practice.
Bend your knees and rest your arms by your sides.
Kailey Whitman
Lie there for five minutes, allowing gravity to pull your shoulder blades down on either side.
Stationary Lunges
Start with feet hip-width apart.
Step forward into a lunge, keeping your back heel off the floor.
Kailey Whitman
Bend both knees and lower your back knee toward the floor while keeping your spine straight.
Lift back up into the starting position, then repeat with the opposite leg in front.
Do 10 reps per side, alternating which leg is in front.
Kailey Whitman
(If you want, add in weights as you progress.)
(Check that both knees are at 90-degree angles and hips are aligned.)
As you hold, keep the chest lifted so shoulders stay in line with hips.
Kailey Whitman
Start by holding for five to 10 seconds per leg, building to 30 seconds without having to rest.
Do two to three sets per leg.
Repeat 10 times, and do 3 sets of 10 total.
Kailey Whitman
Repeat for three sets (there and back is one set).
Use a timer, count in your head, or count your breath cycles.
Start with just 5 to 10 seconds, then progress to 20 or 30 seconds as you improve.
Kailey Whitman
Single-Leg Romanian Deadlift
Start with feet hip-width apart.
If you could, balance on one foot.
If you feel unsteady, begin by placing one foot about two foot-lengths behind the other.
Kailey Whitman
The knee of the supporting (or front) leg should be slightly bent.
Maintain a straight back and hinge from the hips while reaching forward with both arms extended toward the floor.
Return to standing position and repeat on the other foot.
Kailey Whitman
(If you want, add weight as you progress.)
Brace your core, lift your right hand off the ground and tap your left shoulder.
Try not to let your weight shift or hips rock from side to side.
Kailey Whitman
Do 10 reps per side.
Struggling to maintain balance?
Position your feet wider.
Kailey Whitman
For more of a challenge, bring your feet together or do the exercise with one foot off ground.
Engage your core and lift and extend your left arm forward as you simultaneouslyextend your right legbehind you.
Hold for five counts.
Kailey Whitman
Repeat with the opposite arm and leg.
Alternate sides, doing five reps on each side.
Release to start and repeat 12 times.
Switch sides and repeat.
Hold at the top for a moment without lowering the left foot onto the box.
Repeat for 10 reps, then switch legs for 10 more reps. Do three sets each.
Standing Crunch With Under-Leg Clap
Stand with your feet together.
Lift your arms straight overhead and press your hands together.
Repeat 10 claps on one side (without putting your left foot down).
Switch sides and repeat.
Tree Pose
Start in a neutral standing position.
Inhale, and place the bottom of your right foot against the inside of your left calf.
Exhale, keeping your right knee out wide to the side.
Hold this pose for 20 seconds, breathing deeply.
Release and repeat on the opposite side, placing your left foot against your right calf.
Also, vestibular nerve endings in the inner ear tend to degenerate over time.
To further complicate matters, technology is working against our balance, whatever our age.
Blame it on the all-too-common habit of constantly staring into our phones.
Acrooked neckcould make someone go from looking 300 feet ahead to 50.
Stevens JA, Rudd RA.The impact of decreasing U.S. hip fracture rates on future hip fracture estimates.Osteoporos Int.
2021;18(12):6290. doi:10.3390/ijerph18126290
