Balance is very important when it comes to safety and dynamism. Improving balance can not only prevent falls but can also enhance daily activities, especially as we age. Thereby, helping to prolong life.
Maintaining balance requires coordination between muscles, tendons and bones as well as eyes, ears and brain.
Squat with a dumbbell
Keep the dumbbells close to your chest while maintaining an upright position. Hold your torso tight, push your hips back and lower yourself into a squat position until your thighs are parallel to the ground. Then, return to the starting position. Do 3-4 sets of 10 to 12 reps.
Step on the podium
Place one foot on a sturdy surface or chair. Keep your chest straight and tighten your torso, then push the force into your front leg muscles to slowly lift your body up. Step down before making the next move.
Raise your hips in a side plank position
Lie on your side with your forearms on the floor and your feet stacked on top of each other. Keep your torso tight and squeeze your buttocks, bringing your hips up and down, maintaining tension in the intercostal muscles. Do 3-4 sets of 8-10 reps on each side.
