Wayne Joseph’s Blog

Running with the Big Dog

As We Age Balance Becomes Important – 3 exercises that help

Find Your Balance: Three Easy Exercises

According to the National Institutes of Health, broken hips account for up to
300,000 hospital admissions per year, many of which are directly attributable to
falling. Balance is key throughout life, but particularly when you’re older
because it’s more difficult to recover. Here are three NIH-recommended exercises
to help improve your balance; to learn more, visit http://www.nihseniorhealth.gov.

Side Leg Raises: Stand behind a table or chair, holding it for balance, and
slowly lift one leg to the side (6-12 inches), keeping your back and both of
your legs straight. Hold, lower, and repeat with other leg. Do 8-15 reps per

Heel-to-Toe Walk: Position the heel of one of your feet in front of the toes of
your opposite foot each time you take a step. Your heel and toes should touch or
almost touch. This can be a little tricky, so start slow and avoid close

One-Foot Stand: As the name of this exercise suggests, stand on one foot for as
long as you can without relying on any support. You should be prepared to lean,
wobble or fall back to two feet at any time. Repeat while standing on the other
foot. Record your times for each side and track improvement.


January 16, 2010 Posted by | Health and Fitness | , | 1 Comment