As we age, maintaining good balance becomes increasingly important for our overall health and well-being. But did you know better balance could even save your life? Poor balance can lead to falls and injuries like a hip fracture, which are more serious for older adults. Check out my simple tips for better balance at any age.
5 simple tips for better balance at any age
1. Incorporate Balance Exercises into Your Daily Routine
Balance exercises are specific movements designed to improve your stability and coordination. They can include activities like standing on one leg and using balance boards.
Regular balance exercises help strengthen the muscles that support your joints, improve your proprioception (your body’s ability to sense movement and position), and enhance overall coordination. According to the Centers for Disease Control and Prevention (CDC), balance training can significantly reduce the risk of falls.
Start with simple exercises such as:
- Single Leg Stands: Stand on one leg for 10-15 seconds, then switch legs.
- Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other.
- Try standing on one leg for 30 seconds while brushing your teeth.
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2. Practice Yoga
Yoga is a great way to challenge your balance. You will discover a world of low-impact movements and poses that are excellent for improving balance. Not only that Yoga poses or asanas will improve your balance, flexibility, strength, and mental focus. Learn more
Start with simple exercises such as:
- Palm Tree Pose
- Tree Pose
- Extended Liberation Pose (Modified)
To get the most benefit aim to practice for 20-30 minutes, 2-3 times a week.
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3. Strengthen Your Core
Your core muscles include the abdominal muscles, lower back, diaphragm and Pelvic floor. A strong core is crucial for maintaining good balance. A strong core stabilises your entire body, supports your spine, and reduces the risk of falls. Core exercises can help improve your balance and stability and there’s no better core strengthening exercise than Pilates if you ask me. Learn More
Incorporate core-strengthening exercises such as:
- Planks: Hold a plank position for 20-30 seconds.
- Bridges: Lie on your back with your knees bent, lift your hips off the ground, and hold for a few seconds.
- Leg Raises: Lie on your back with your knees bent and feet flat. Lift one straight leg up and slowly lower. Repeat x 10.
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4. Improve Your Posture
Good posture involves standing, sitting, and moving with proper alignment of your spine and body. Proper posture ensures that your body is balanced and aligned, reducing the strain on muscles and joints and helping prevent falls. Poor posture can lead to muscle imbalances and weakened muscles, which negatively impact balance.
Practice the following:
- Stand Tall: Keep your shoulders back and down, your chin parallel to the ground, and your abdomen pulled in.
- Seated Posture: Sit on top of your bottom bones with your pelvis vertical and the spine stacked above it, keep your feet flat on the ground and avoid slouching.
- Posture Exercises: Include exercises like wall angels and seated rows with a resistance band in your routine.
Check out this article for more information.
5. Maintain a Healthy Lifestyle
A healthy lifestyle includes proper nutrition, adequate hydration, regular physical activity, and sufficient rest. Good nutrition and hydration keep your muscles and joints functioning well, while regular exercise strengthens your muscles. Adequate rest ensures your body can recover and perform optimally. According to the National Institute on Aging, these factors are critical for maintaining overall health and balance.
Incorporate the following lifestyle tips into your life:
- Balanced Diet: Eat a diet rich in fruits, vegetables, lean proteins, and whole grains.
- Hydration: Drink at least 8 glasses of water a day.
- Physical Activity: Engage in at least 150 minutes of moderate-intensity exercise each week.
- Rest: Aim for 7-9 hours of sleep each night.
Make Improving Your Balance a Priority
Improving your balance is crucial as you age to maintain your independence, prevent falls and even save lives. By incorporating these tips into your daily routine, you can enhance your stability, strength, and overall well-being. Remember, it’s never too late to start taking steps towards better balance and a healthier life. By implementing these strategies, you’ll be well on your way to achieving a more balanced and fulfilling life.
Listen to a Podcast to Learn More about Balance
Listen to this Podcast episode to learn more about the importance of working to improve your balance at any age. In this episode, I talk to Susan Nightingale, a Neuro Specialist Chartered Physiotherapist all about balance. Susan is an experienced professional and we chat about some simple tips and advice to help you improve your balance.
Listen on all major platforms
Join me for Pilates for Better Balance
Why not join me for this standing Pilates session for Better Balance? Remember to make sure to stand in a safe place if you are practising balancing and if you need help to improve don’t hesitate to reach out. Book your complimentary ‘Physio on Tap’ appointment.
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If feeling fitter, healthier and stronger is on your to-do list. Join me LIVE Online for Pilates and Yoga 5 days a week.
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Author: Phillipa Butler, Chartered Physiotherapist
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