Maintaining proper balance is fundamental if you hope to get into better shape. The Move It Monday! blog offers some pointers and four simple exercises that can help you improve yours:
No-hands chair. Try getting out of a chair and sitting down without the use of your hands. You may find it harder than you think. Without your hands you have to work your core (abs and stomach muscles) as well as your thighs. It’s a great exercise you can do anywhere.
Shoe tie. Tie your right shoe by standing on your left leg and raising your right knee. Switch feet, then do 2 to 3 times on each side. Another variation is to stand on one leg for a few seconds, with arms stretched out. Increase your seconds every day.
Star pointing. Balance on one foot and start to outline the points of a star by raising your foot slightly above the floor and stretching it out in front of you as far as it can go, then bring it back in toward your ankle. For example, stand on your left foot and make the point of the star with your right foot starting at 12 o’clock (foot in front of you), 3, and 6; then stand on your right foot and point to 12 o’clock, 9, and 6 with your left. This exercise strengthens your legs and core and helps you master your balance. In the beginning you may have to hold onto a chair, but do so lightly then let go of it as you build up balance.
Baby tree. Stand on one leg and bring the sole of your other foot onto your shin. Start at your ankle if your balance is still developing. Bring your hands together at your chest. Hold for 10 seconds and rest, then build up time gradually. This exercise is based on the more difficult yoga pose known as the “Tree” pose, which brings the sole of the foot to the opposite thigh. Keep that as your aspiration!
The blog also notes: “If you suddenly find yourself losing balance when you’re not exercising, or even while doing exercise that is normal to you, the Mayo Clinic suggests that you see your doctor immediately. There are many conditions that can cause loss of balance and it’s important to get yourself checked out.”