Whether you want to power up your workout or prevent falls, these are the best exercises for balance
These are the best exercises for balance. So whether youâre a regular gym-goer who wants to work on your stability, or a senior whoâs exercising to prevent falls, hereâs how to improve your balance with a few simple exercises
Improving your balance is vital to prevent falls and injury, particularly as you get older. Although it doesnât sound as glamorous as building strength, itâs well worth incorporating into your workout routine at any age.
There are lots of ways you can fit balance exercises into everyday life â if you can remember to do it! Standing on one leg when youâre doing tasks such as brushing your teeth, waiting in a queue or washing up is one easy way to start working on your balance. Forms of exercise such as yoga, tai chi and dancing all incorporate exercises for balance somewhere along the way, but if youâre not doing any of those, here are some exercises to improve your balance.
These more advanced moves will help stabilise you in everyday movement and prevent injuries too. If you’re new to exercise or balance, scroll down for our beginners’ guide.
This takes your plank to the next level, so youâll need more core strength â squeeze your glutes and engage your core as you would during a normal plank.
This is a good way to progress your bent over row â and add stability. Your core is working as well as your legs, plus youâre building strength in the arms and shoulders. A great all-rounder that improves your balance too.
Go slow and steady to keep your balance â this is not one to be rushed.
Use a dumbbell or kettlebell to add weight, or practise the movement with a clenched fist until youâre feeling confident.
Keep your supporting leg strong and slightly bent, while your back leg curls with a flexed foot.
Keep your supporting leg strong and your core engaged. Your working leg should be at 90 degrees.
If you want to make this harder, add a couple of dumbells â start with 3kg.
Not a regular in the gym? No problem. You can do these simple balance exercises at home â and theyâre great for older people who want to strengthen their stability to prevent falls.
This is an exercise you can try standing or lying down if youâre unsure about your balance. It works your gluteus medius, which helps with your stability. Start with ten repetitions per leg.
Start slow â only move your leg as much as feels comfortable and use a chair if youâre worried about your balance.
Itâs fine to try this exercise lying down, too. You might find you can do more repetitions if youâre lying on your side.
Yes, this sounds simple, but standing on one leg is one of the best basic exercises for balance. Practise a couple of times a day and when youâre feeling confident, try closing your eyes (as long as youâre near a wall so you donât fall over.) Once you close your eyes, it becomes a very different experience â youâll start to sway, but keep practising.
Donât be surprised if you start to wobble once you close your eyes, but keep trying.
Wellness Week on T3
Wellness Week is brought to you in association with our new sister site Fit&Well and Wiggle. A new standard for a new age of wellbeing, Fit&Well helps you live a better, healthier, happier and longer life. Check it out today at www.fitandwell.com and accelerate your wellness journey.
We run down the best action cameras right now, with feature-packed options from GoPro, DJI, Insta360 and more
The best exercises to increase grip strength include deadlifts, pull ups as well as some lesser known variations
If you gotta’ lift, try this full body workout: barbells and dumbbells are all you need to start working out
Winter is coming, so here’s a week of fitness and wellness stories to get you in great physical and mental shape
Ready to level up your push up game? These push up variations will build arm strength and help grow your pecs too
T3 is part of Future plc, an international media group and leading digital publisher. Visit our corporate site.
© Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. All rights reserved. England and Wales company registration number 2008885.
World news – GB – Best exercises for balance: Workouts to improve balance and stability from beginners to advanced to seniors