Balance is a key skill in our daily lives that is often taken for granted. It helps us stay upright in order to do our daily tasks. Your balance can eventually become worse at some point in your life. Whether it’s related to aging, an injury or a medical condition. The good news is you can help improve it with a little practice. It can be as simple at doing a few balance activities for 5 minutes a day. Here you will find balance exercises you can safely practice at home no matter what skill level you are.
Perform these balance exercises in a safe setting. Stand close to a solid surface that you can grab onto when you lose your balance and consider having a chair right behind to sit down as needed. Use a clock or stopwatch to set targets for how long you will maintain your balance. Aim to hold a certain position longer each day. For example, if you were able to stand on one leg 10 seconds yesterday, aim to hold it 15 seconds today. If you are able to maintain any of these for 60 seconds fairly easily, it is time to make it more challenging.
Beginner
Begin by standing unsupported. If this isn't difficult for you, make this more challenging by moving your feet closer together. The more narrow your feet become, the more challenging it becomes to balance. Crossing your arms is optional and can make this more challenging as well.
Make this more challenging by staggering your feet with one foot ahead of the other. Practice some with your right foot in front and some with your left foot in front.
Intermediate
Now we make the tandem stance more challenging by placing one foot directly in front of the other so they are in a straight line. If this is too challenging, you can widen your feet until you are able to maintain this position.
Advanced
Tandem Walk
When you become comfortable holding the tandem stance for longer periods, begin to walk heel to toe in a straight line to complete the tandem walk.
Lift one leg up and maintain your balance on one leg.
Add Movement
Make any balancing position more challenging by adding movement. You can march in place, raise your foot up in all directions, look side to side, or lean forward and back while maintaining a narrow base of support.
Modifications can be made to any of the exercises pictured above. You can make it more challenging by adding movement, performing on an unstable surface, or even by closing your eyes. The opportunities are endless for balance exercises.
If you are interested in a more personalized home exercise program. Contact bluestrikeusa@gmail.com for your program for only $29.
*Disclosure: This post contains affiliate links and I receive a commission if you visit a link and buy something on my recommendation. Purchasing via an affiliate link doesn’t cost you any extra. I only recommend products and services I trust and believe are priced fairly. All opinions are my own. For more details please see disclosure policy and privacy policy.
*This is not to be taken as medical advice nor is this intended to treat or heal any medical conditions. Please consult with your physician prior to using these products or participating in new exercise program.