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 youâ????re a regular gym-goer who wants to work on your stability, or a senior whoâ????s exercising to prevent falls, hereâ????s 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 doesnâ????t sound as glamorous as building strength, itâ????s 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 youâ????re 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 youâ????re 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 youâ????ll 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 youâ????re 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 youâ????re 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 theyâ????re 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 youâ????re 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 youâ????re worried about your balance.
Itâ????s fine to try this exercise lying down, too. You might find you can do more repetitions if youâ????re 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 youâ????re feeling confident, try closing your eyes (as long as youâ????re near a wall so you donâ????t fall over.) Once you close your eyes, it becomes a very different experience â???? youâ????ll start to sway, but keep practising.
Donâ????t be surprised if you start to wobble once you close your eyes, but keep trying.
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World news – GB – Best exercises for balance: Workouts to improve balance and stability from beginners to advanced to seniors