As we log more and more birthdays, some of us become less sure-footed. But feeling wobbly is in no way your destiny. Specific exercises can help you improve your balance by strengthening things that impact it, such as tight hips and pelvis, and poor posture. Here, we’re sharing a simple workout for better balance.
Meet the expert: Kymberly Nolden, a personal trainer in New York City
Worth noting: Good balance is also key to brain health—the top cause of brain injury for older people is concussion resulting from a fall, according to the National Institutes of Health. “The more your body can trust its own stability, the less likely you may be to fall or injure yourself,” says Kymberly Nolden, a personal trainer in New York City. She created this five-move balance workout just for you—aim to do it at least once a week.
Single-Leg Balance With Abduction
1: Position yourself next to a chair or a wall. Stand with your feet hip-distance apart with a mini loop resistance band around the arches of your feet.
2: Place your left hand on the wall or chair, then lift your right knee to about hip height.
3: Keeping your hips even and facing forward, move your raised right knee out to the side as if it is a door you are opening.
4: Bring your right knee back to the front and lower it to the ground.
5: That’s one rep. Do 10 reps, then repeat on the opposite side.
Single-Leg Tap-Back
1: Position yourself next to a chair or a wall. Stand with your feet hip-distance apart with a mini loop resistance band around your shins.
2: Place your right hand on the wall or chair for support, then shift your weight onto your right foot, keeping your hips level. Reach your left foot straight back until your leg is fully extended and your toes gently touch the floor behind you.
3: Return your foot to starting position. That’s one rep. Do 10 reps on each leg.
Lateral Lunge
1: Stand with your feet about hip-distance apart, with a mini loop band wrapped around your ankles or just below your knees. (If you feel unstable, stand in front of a wall.)
2: Place your hands on your hips and take a big step out to the side with your right leg, shifting your body weight to that side, pushing your butt out slightly behind you. Try to keep your knee in line with your big toe and the opposite leg straight.
3: Push off your right leg to return to starting position.
4: That’s one rep. Do 10 reps per side.
Seated Postural Breathing
1: Sit up straight in a chair with your spine against its back.
2: Tilt your chin toward your chest and round your shoulders as you reach forward to grab your knees (if you do yoga, think of cat pose).
3: Inhale and exhale as deeply as you can, aiming to increase the stretch in your spine with each exhale.
4: Do this for 30 seconds or 5 inhales and exhales.
Chair-Assisted Split Squat Holds
1: Stand as if you’re about to sit sideways on a chair, right leg toward the back, feet hip-width apart. Place your right hand gently on the chair back.
2: Step your left leg back and lower your left knee until it’s perpendicular with the ground; your right leg should be bent at a 90-degree angle and hovering above the seat. (If that’s too hard—or the seat is too high—gently rest your right hamstring on the seat for more support.) Hold for one inhale/exhale.
3: Push off your left foot to return to starting position. That’s one rep.
4: Do 10 reps. Turn to face in the other direction and repeat with the other leg.
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