At-Home Moves for Balance and Coordination

Off Natural Health News

Hiking on uneven terrain, or simultaneously reaching for your car door while holding a sack of groceries on your hip, are two examples of using your body’s natural ability to balance and coordinate movements. According to physical therapist Ellen Wilson, director of therapy services, UCLA Department of Rehabilitation Services, as we age, our bodies do not function as optimally, including in the areas of balance and coordination. Loss of balance is one of the leading causes of falls in older adults, which can lead to devastating consequences, including sprains, fractures, or even concussions.

But, performing balance and coordination exercises on a regular basis can significantly reduce the risk of falling, and improve overall health and well-being. “These exercises should be performed at least four times per week, if not daily,” says Wilson. “For older adults, these exercises are equally, if not more, important than other aspects of fitness, such as strength and flexibility.”

These simple exercises can help improve and regain your balance and coordination. You can do them at home or anywhere you happen to be. A few minutes each day can make difference.

Balance1SINGLE LEG BALANCES

 

 

  • Sit on exercise ball with feet flat on the floor.
  • Lift one leg up and hold balance for five seconds (start on toe tip if lifting leg is too difficult).
  • Repeat with other leg.
  • Do four to five on each side.
  • For added challenge, stretch arms out to side in “T” position.

 

 

Balance2SWISS BALL BALANCES

  • Stand near chair to brace yourself lightly with fingertips, if needed.
  • Lift one leg, hold for 10 seconds and repeat on other side
  • Do two to three times on each leg.

 

 

 

Balance3QUADRUPLED BALANCES

  • Start on all fours.
  • Keep head and neck in neutral position.
  • Lift one arm and opposite leg.
  • Hold for 10 seconds then repeat on other side.
  • Do two to three times on each side.

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