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How to Maintain and Improve Your Balance as You Age

Our ability to balance decreases as we age, but there are ways to increase our strength and flexibility. Here are seven simple ways to maintain balance.

Seniors doing yoga in the park, way's to maintain balance as you age

Before your mid-sixties, most people don’t think much about their balance, but this lack of attention could be harmful. Every year, one in three people over age 65 fall; and in 2009, more than 20,000 people in that age group died from falls. In fact, balance begins to decline progressively in your twenties unless steps are taken to prevent it.

The good news is, working on your balance as you age can pay major dividends in the long run. Just like cardiovascular exercise strengthens your heart, your body needs exercises to practice balance. Otherwise, you’ll slowly lose the ability to balance. Fortunately, some of these exercises are so simple you can practice them while you brush your teeth.

Related: Don't Trip Up: Fall Prevention Tips

One-foot balance

When was the last time you stood on one foot for more than two seconds? Try it for ten seconds then switch to the next foot. You can do this for several rotations in a two-minute tooth-brushing session.

Sit and stand

Besides helping with balance, this acts as a leg strengthener as well. Sit upright in a chair with your knees bent in a 90-degree angle. Fold your arms in front of you, and slowly stand up without the help of your hands. Sit down gradually again and repeat this several times.

Walk the balance beam

Walk heel to toe across the floor like you are walking along a balance beam. You may feel silly, but this simple exercise can go a long way.

Lunges

With your hands on your hips and your feet hip-width apart, step forward on one leg. As you do so, bend both knees until the front thigh is parallel to the floor and the lower leg is bent 90 degrees. Walk around the room doing this.

Related: 5 Ways to Improve Your Balance and Mobility

Learn Tai Chi

Tai Chi is an ancient Chinese tradition that can be a gentle, balancing exercise. There are various levels, but practice along with this eight-minute video for beginners.

Yoga

Like Tai Chi, Yoga is a gentle way to practice balance. It also has huge benefits in strength training and flexibility: all health benefits that are extremely important as the body ages. Try this 9-minute beginner yoga for increasing balance.

Mini trampoline

If you’re particularly unstable, this is not the best exercise to start with, but some studies show jumping on a mini trampoline increased the ability to regain footing in a forward fall for older individuals. You can find them on Amazon for around $40-$50, or look for a used one in your local classifieds.

There are some aspects of aging that can’t be avoided, but by practicing these habits, maintaining balance is one you can proactively fight.   SelectHealth may link to other websites for your convenience.

 

SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

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Amberlee Lovell Peterson
Amberlee is a content manager, freelance writer, and designer. She is currently working on launching her own podcast and loves baby foxes.