If balance is a problem, you can start with calf raises. Hold onto something with your two feet flat on the ground. Rise on the balls of your feet and hold for 10-15 seconds before coming down. Do two sets of 10-12 repetitions. Progress to holding on with one hand, then one finger, and finally, release the support and allow your arms to just hang down while doing the exercise. — 123rf.com
Balance is a key word when it comes to everything in life, even exercise.
At any age, performing balance exercises helps in our daily living activities to improve stability, increase coordination and prevent falls.
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If balance is a problem, you can start with calf raises. Hold onto something with your two feet flat on the ground. Rise on the balls of your feet and hold for 10-15 seconds before coming down. Do two sets of 10-12 repetitions. Progress to holding on with one hand, then one finger, and finally, release the support and allow your arms to just hang down while doing the exercise. — 123rf.com
For the fitter folks, you can challenge your core muscles by doing a plank on the stability ball. — Wikimedia Commons
Heel to toe walk: Walk on a line, ensuring that the heel of your front foot and the toes of your back foot are touching. Start by putting your arms out for balance. Once you get the motion, relax the arms and look ahead while you walk. Take 10 steps forward and backward. — Photos: Pexels
Heel to toe walk: Once you get better at the heel to toe walk, take the exercise up a notch by walking on an elevated surface like this railway track (although not when there are trains running obviously).
This single leg balance may look simple, but I can assure you it is not! First, hold one leg close to your chest and keep your back straight without leaning back. Keep your supporting leg straight for 30 seconds, then switch sides. Repeat the exercise with the supporting leg bent. Once you have mastered this, try the positions again with your head looking to the right and left respectively, holding for 30 seconds each time.
Pictured here is the yoga tree pose where the practitioner is balancing on the tip of a boat. You can try this pose on a flat surface first; if that's easy, close your eyes to challenge yourself.
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