Strengthening Balance: Five Recommended Exercises for People in Their 50s, Suggested by a Certified Fitness Instructor
Strengthen Your Balance and Reduce Fall Risk with These Exercises
Improving balance is essential for maintaining stability during various activities and reducing the risk of falls, which can lead to serious injury. A comprehensive approach to balance training, based on expert consensus and research, includes exercises that strengthen musculoskeletal and sensory systems.
The Clamshell Exercise
The first exercise is the Clamshell, which targets the glutes and hip abductors, improving pelvic stability. To perform the Clamshell, lie on your side with your hips and knees bent at 90 degrees. Lift your top knee towards the ceiling while keeping your feet together, then lower it back down. Repeat for 15 repetitions on each side, with 3 sets.
Heel-to-toe Walking
Heel-to-toe walking is an excellent way to train muscles to engage when off balance. This exercise involves taking 10 steps in each direction, focusing on placing your heel directly in front of your toes with each step. Practice near a wall for extra support if needed.
The Standing March
The Standing march challenges the body to remain stable and upright while shifting weight from side to side. To perform the Standing march, stand tall and lift one knee to hip height, lower it, and alternate to complete repetitions on each side. Aim for 15 repetitions on each side, with 3 sets.
Single-leg Touchdown
The Single-leg touchdown is a more advanced balance exercise that challenges balance in motion. To perform the Single-leg touchdown, lift one foot off the floor, bend at the knee of the balancing leg, touch the balancing foot with the opposite hand, and return to standing. Aim for 10 repetitions on each side, with 3 sets. Use a chair or wall for support if needed.
Bird Dog Exercise
The Bird dog exercise targets the deep core muscles, including the transverse abdominis and internal obliques, improving spine stability and coordination, which are essential for balance. To perform the Bird dog, get on all fours, align your wrists under your shoulders and your knees under your hips. Lift and extend one arm and the opposite leg, keeping your back straight. Lower them, and repeat on the other side. Aim for 12 repetitions on each side, with 3 sets.
All that is needed for these exercises is an exercise mat or a towel for extra cushioning for the knees. Remember to focus on standing tall and maintaining proper form to get the most benefit from these exercises.
A 2022 study in the British Journal of Sports Medicine found a correlation between poor balance and increased risks of cardiovascular disease, obesity, and mortality. By incorporating balance exercises into your routine, you can help reduce these risks and improve your overall physical function.
Incorporating cardio workouts and personal training sessions into your fitness-and-exercise schedule can further enhance the benefits of balance training, as stronger musculoskeletal systems lead to better performance in sports and health-and-wellness activities.
The science of sports indicates that exercises like the Clamshell and the Bird dog, in addition to heel-to-toe walking, the Standing march, and the Single-leg touchdown, contribute to improving balance and reducing fall risk.
Following these balance exercises with cardio and personal training workouts can create a well-rounded fitness-and-exercise program that effectively strengthens balance while optimizing overall health-and-wellness.
