• Exercises for Balance {Video}

    Exercises for Balance {Video}


By Monique Lamb, Wellness Specialist Twin Lakes Senior Living Community

Exercises for balance are important because good balance is a part of everything you do. From walking and climbing to lifting and carrying, balance is at the core of it all.

Staying on your feet keeps you active and doing the things you love. Here are three exercises to improve balance that you can do at home.

Balance Exercises with Video

1. Single-leg Stand

Starting Position: Stand tall with your feet hip-width apart and your weight equally distributed on both legs.

  1. Lift your left leg off the floor and bend it back at the knee
  2. Hold the position as long as you can up to 30 seconds 
  3. Return to the starting position and repeat on the other side

Monique’s Tips: If needed, place a chair next to you and hold lightly for support.

2.  Weight Shift

Starting Position: Stand tall with your feet hip-width apart and your weight equally distributed on both legs. 

  1. Shift your weight to your right side
  2. Once your weight is shifted, lift your left foot to a comfortable height off the floor. 
  3. Hold the position for up to 10 seconds
  4. Return to the starting position and repeat on the other side
  5. Repeat 10-12 times on each side.

Monique’s Tips: If needed, place a chair next to or in front of you and hold lightly for support.

 3. Sit-to-stand

Starting Position: Sit on the edge of a chair with your back straight and feet hip-width apart. Feet flat on the ground.

  1. Cross your arms across your chest
  2. Push down with your legs and slowly stand up, nice and tall 
  3. Hold the position for up to 10 seconds
  4. Sit back down in the chair

Repeat 8-10 times.

Monique’s Tips: If needed, use the arms of the chair for support when standing up.  As you become more comfortable, try doing the exercise unsupported and with arms crossed.

The fitness & wellness center at Twin Lakes, The Connection, is where you’ll find an expertly trained team who creates workout routines and exercises that are specifically designed for those aged 50+. The Aquatic Center includes a 75-foot heated pool, aquatic bikes, and a whirlpool.  The Connection is in Cincinnati, Ohio and is open to the community and memberships are available. For more information contact us online or give us a call at 513-247-1300.

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