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 Three exercises to improve your balance
Scott McCredie, a health and science writer, notes: “each year one in three Americans 65 and older falls.” The consequences can be fatal.
Our sense of balance can begin to decline as early as our 20s, and unless we work to maintain our equilibrium it will continue to decline and become more rapid and prevalent by our early 40s.
“Balance is a motor skill,” said Dr. Marilyn Moffat, physical therapy professor at New York University. “To enhance it, you have to train your balance in the same way you would have to train your muscles for strength and your heart for aerobic capacity.”
Here are three exercises to improve your balance.
1.Sit-to-stand exercise. Sit straight up in a firm chair (your back should not touch the chair) with your arms crossed. Stand up straight then sit down again. Do this as quickly as you can without using your arms. Repeat this exercise three times. Build up to 10 repetitions.
2.Heel-to-toe tandem walking. On a firm, uncarpeted floor, tighten your stomach muscles, tuck in your chin and place one foot in front of the other. Walk at least 10 feet by placing the heel of the front foot so that it almost touches the toe of the back foot. Repeat this exercise once or twice a day.
3.Sidestepping. Face a wall. With one leg, step sideways. Bring the other foot to it. Do this 10 times in each direction. After mastering this move, sidestep once to the right. Cross the left leg behind and sidestep to the right again. Cross the left leg in front this time. Repeat 10 times and then do it in the opposite direction.
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