Go! Balance
Balance exercises help to prevent falls. You can combine the balance exercises with the strength exercises. Do at least two 20-minute sessions of balance exercises per week. Beginners should complete a minimum of one set of repetitions. Start lightly, then gradually increase the weight. Remember, you can buy inexpensive weights at discount stores, or you can make your own set.
Balance is a key component of fitness and is essential to an physical activity we do, including sports or aerobic activities. Balance exercises strengthen leg muscles to help keep you on your feet!
Hip side kick
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Level 1: Hold on to a heavy chair or kitchen countertop for balance. Keep legs shoulder width apart and toes pointed forward, then extend your right leg out to side, keeping knee straight. Do not lean. Repeat 15-20 times with each leg to complete one set.
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Level 2: Do 2-3 sets of exercise above.
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Level 3: Perform exercise above using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.
Variations:
- Repeat the exercise above, but extend leg back. Return to center and repeat.
CAUTION! Make sure you don’t let your foot turn out; keep your toes pointing forward.
Leg lifts
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Level 1: Using a chair if necessary, march in place four times in each phase. Repeat 15-20 times for one set.
- Foot raised six inches
- Foot raised 12 inches
- Foot raised 18 inches
- As high as you can
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Level 2: Do 2-3 sets of the exercise above.
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Level 3: Do exercise using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.
CAUTION! Be sure to keep your body tall and vertical. Do not allow your leg to swing your body. Tighten your stomach before each lift to help prevent upper body movement.
Leg Stand
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Level 1: Standing next to a wall or sturdy object for support, stand on one leg. Try to maintain balance for 10-15 seconds or as long as possible without support. Repeat 5-10 times with each leg, taking alternating steps as quickly as possible.
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Level 2: Do the exercise above using support, then lift your leg. Once you have balance, let go and try to maintain balance. Repeat 5-10 times with each leg taking the weight.
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Level 3: Do the exercise above using support, then close eyes. Try to balance on one leg. Work to increase the number of sets completed.
Leg Swing
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Level 1: Using a sturdy object for support, swing leg forward and back, making sure each movement is controlled. Repeat 15 to 20 times with each leg for one set.
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Level 2: Do 2-3 sets of the exercise above.
- Level 3: Do the exercise above, but try it holding on with one hand, or with no hands at all. Work to increase the number of sets completed.
CAUTION! Be sure to keep your upper body still and vertical. Move your legs only as far as the muscles will allow without moving your upper body.
Heel/toe raises
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Level 1: Using support, gently rise up on toes and rock back on heels. Repeat 15-20 times to complete the set.
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Level 2: Do 2-3 sets of the exercise above.
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Level 3: Do the exercise above using one hand or no hands. Work to increase the number of sets completed.
Walking figure eight
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Level 1: Practice walking in a figure eight. Start with a large figure eight.
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Level 2: Practice walking in a figure eight. Make it more difficult by walking in a smaller figure eight.
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Level 3: Practice walking in a figure eight. Challenge yourself by looking straight ahead, not down.
Updated: August 28, 2008
