As we advance in age, there is a tendency for people to lose their balance. This is caused by a variety of factors including the normal aging process, conditions such as Parkinson’s, among other factors. Lack of balance is of course dangerous as individuals may suffer falls, bone fractures, and much more. The good news is that this process does not have to be inevitable. There are many things that one can do to mitigate against such a lack of balance. Here are some top strength and balance exercises that one can undertake to help one regain balance.
Lunges
When it comes to lunges, the best techniques for balance and strength involve leg lunges. To do leg lunges properly, one steps back with the right leg. One then bends both legs until the right knee is almost touching the floor. Done properly, the left foot should form a right angle with the right leg. Hold for a little while and then push up so as to stretch both legs. You should do this several times (at least 15 times) before switching to the next leg. Remember to start by placing your hands on your hips and then standing with feet slightly apart.
Toe Stand
Toe stand is a type of balance and strength exercise which aims at building leg muscle coordination and strength. To do a proper toe stand, you start by standing on the lower staircase and holding the railing. bend backward so that the entire weight of your body is resting on the balls of your feet. Your heels on the other hand should be right off the edge of the stair. Push back up slowly so that the balls of your feet are carrying all the weight then hold the position for five seconds. Slowly lower your body back and then repeat this several times.
Overhead Press
When it comes to the overhead press, hold a lightweight in each of the hands. Move your palms in such a way that they are facing forward. With your feet apart, bend the elbows so that the wights are raised to the front of the shoulders. At the same time, rotate your palms so that at the top, they should be facing you. Keep rotating your arms so that they are fully extended, with the palms facing away from you. Repeat several times.
Heel-toe Exercise
For this exercise, you should stand next to a wall or counter. Place the foot furthest from the wall in front so that it is positioned ahead of the other foot. The front foot should be positioned in such a way that the heel touches the toe of the back. Hold that position for a while to allow your body to get accustomed to the position. Without changing position, try to move forward heel to toe, and so on. Use the wall for balance and keep moving until the end of the wall. Try the reverse direction as well. Keep doing this until you get used to it.
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