Routine balance-enhancing exercises recommended by a professional fitness trainer for individuals aged 50 and above to help boost stability
==========================================================
Staying active and maintaining good balance is essential for overall health and well-being, especially as we age. Here are five balance exercises that can help improve your stability, coordination, and reduce the risk of falls. These exercises are suitable for individuals of all ages, but are particularly beneficial for those over 50.
- Clamshell
The Clamshell exercise targets the glutes and hip abductors, improving pelvic stability. To perform this exercise, lie on your side with your hips and knees bent at 90 degrees. Keeping your feet together, lift your top knee towards the ceiling, then lower it back down. Repeat this for 15 repetitions on each side, with 3 sets.
- Bird Dog
The Bird Dog exercise strengthens the deep core muscles, including the transverse abdominis and internal obliques, which help stabilise the spine and maintain balance. To perform this exercise, get onto all fours, ensuring your hands are directly under your shoulders and your knees are under your hips. Lift and extend your right arm and left leg, holding for a few seconds, then return to the starting position. Repeat this on the opposite side, and continue for 12 repetitions on each side, with 3 sets.
- Standing March
The Standing March engages your core and hips to improve balance and coordination for everyday activities like walking and climbing stairs. To perform this exercise, stand tall with your feet hip-width apart, holding onto a chair for support if needed. Lift your left knee towards your chest, then lower it back down, and repeat with your right knee. Continue this for 15 repetitions on each side, with 3 sets.
- Heel-to-Toe Walking
Heel-to-toe walking lowers your center of gravity, narrowing your base of support and forcing your stabilizing muscles in your hips and core to work harder. To perform this exercise, walk in a straight line, placing one heel directly in front of the other toe, with each step. Complete 10 steps in each direction, with 1 set.
- Single-Leg Touchdown
The Single-Leg Touchdown is a more advanced balance exercise that challenges your balance in motion. To perform this exercise, stand on one leg and reach down to touch your toes or thigh/knee if you can't reach your toes. Return to the starting position, then repeat on the opposite leg. Continue this for 10 repetitions on each side, with 3 sets.
These exercises can be done on an exercise mat or a towel for knee cushioning. Remember, safety comes first, so use a chair or wall for support if needed. By incorporating these balance exercises into your fitness routine, you'll not only improve your balance but also contribute to better cardiovascular health, obesity management, and mortality risk reduction.
References:
- American Heart Association (2021). Balance and stability exercises. [Online] Available at: https://www.heart.org/en/healthy-living/fitness/exercise-basics/balance-and-stability-exercises
- British Journal of Sports Medicine (2022). Poor balance and increased risk of falls, cardiovascular disease, obesity, and mortality: A systematic review and meta-analysis. [Online] Available at: https://bjsm.bmj.com/content/early/2022/02/24/bjsports-2021-104524
- Mayo Clinic (2019). Balance exercises: 5 balance exercises for seniors. [Online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20048389
- National Institute on Aging (2021). Exercise for older adults: Why it's so important. [Online] Available at: https://www.nia.nih.gov/health/exercise-older-adults-why-its-so-important
- Incorporating personal training sessions focusing on these balance exercises can enhance the effectiveness of your health-and-wellness routine.
- To augment cardio workouts and promote science-backed fitness-and-exercise benefits, consider incorporating balance training into your weekly routines.
- Engaging in regular balance exercise, coupled with proper nutrition and cardio workouts, could lead to improved overall health and well-being.
