As age increases, the body has many natural changes. In which, balance ability is clearly reduced, increasing the risk of falls and injuries.
After age 50, exercise not only depends on muscle strength but also on the coordination between the brain, nervous system, sensory feedback, joints and body control ability. Balance exercises help improve this coordination, improve reflexes and increase stability when moving daily.
Stand with one foot
This exercise helps assess and improve overall balance. If you can stand firm for more than 20 seconds without swaying, the balance system is working well.
Stand upright on a flat surface, 2 legs hip-width apart, hands loose naturally. Push your body weight to your left leg, slowly lift your right leg off the floor. Squeeze your abs, keep your shoulders aligned with your chest, hips balanced.
Start timing when your feet leave the ground and stop when your feet touch the floor. You can increase the difficulty by closing your eyes. Perform 3 sets, each set 20 - 30 seconds for each foot.
Heel-toe balance
Standing posture with a narrow support helps enhance stability on both sides of the body and ankle strength - factors that often decline early with age.
Place one leg straight in front of the other, the ankle touching the toes behind, similar to the rope walking pose. Keep your back straight, raise your head and gently tighten your buttocks to stabilize your body. Perform 3 sets, each set held for 30 seconds for each side.
