Seven steps for better balance!

As we age, maintaining good balance becomes increasingly important. Did you know that one of the primary reasons people lose their ability to stand up and walk is due to falls caused by poor balance? As Coach Tyler points out, "balance is essential especially as you age." Today, I'm going to share with you a comprehensive 7-step guide to improve your balance and reduce your risk of falls.

Step 1: Focus on Your Feet

The foundation of good balance starts with your feet. Many of us wear shoes that squish our toes together, leading to foot pain and inactive toes. Coach Tyler advises, "if you want better balance focus on your foot." Start by spreading your toes as wide as possible, then grip the ground with them. Imagine tilting your ankle slightly to activate your arch. This simple exercise helps improve the sensory feedback from your feet, which is crucial for balance.

Step 2: Aim to Be Upright

Proper posture is key when practicing balance exercises. Coach Tyler emphasizes the importance of keeping your body in an upright position: "The way to think about this is is my belly button directly underneath my nose." Maintaining this alignment throughout your balance exercises will help prevent hip and knee pain while ensuring optimal stability.

Step 3: Feet Together Balance

For your first balancing exercise, stand with your feet close together. Activate your feet as learned in step one, maintain an upright posture, and use a support if needed. Coach Tyler suggests, "The goal is can you stand upright in this position with your feet active while using just your fingertips for support on the wall or on the chair for a full minute." Practice this daily until you can hold the position for 60 seconds.

Step 4: Hands-Free Balance

Once you've mastered step three, it's time to remove the support. Keep your feet together, activate your feet, and maintain your upright posture, but this time, let your arms hang by your sides. Again, work towards holding this position for a full minute. Remember, "if you're not able to do this keep practicing slowly increasing the time."

Step 5: Single Leg Balance with Support

Now we're moving to a more challenging exercise: balancing on one leg. Start by holding onto a chair or wall for support. Activate the foot on the ground, shift your weight over it, and slowly lift the other foot. Coach Tyler advises, "see if you can hold a one leg balance position for 60 seconds." If this is too difficult, start with shorter intervals and gradually work your way up.

Step 6: Single Leg Balance Without Support

This step is similar to the previous one, but now you'll attempt to balance without support. Remember to keep your foot active and your body aligned. Coach Tyler suggests, "if you need to you can tap that foot on the ground for support." Again, aim for 60 seconds, but start with shorter intervals if needed. Don't forget to practice on both legs!

Step 7: Dynamic Single Leg Balance

For the final step, we're adding movement to challenge your balance even further. While balancing on one leg, take an object (like your phone) and pass it around your body. As Coach Tyler explains, "we're going to slowly pass it behind our back and then in front of our body and we're going to go around the world like this for 30 seconds going One Direction and then we're going to switch directions."

In conclusion

By following these seven steps and practicing regularly, you'll be well on your way to improving your balance and reducing your risk of falls. Remember, balance is a skill that can be developed at any age. As Coach Tyler says, "if you've worked up to the ability to do 60 seconds on your right leg and 60 seconds on your left leg passing something around your body like this well then you will have follow these seven steps to improve your balance in a meaningful way."

Incorporating these exercises into your daily routine can make a significant difference in your overall stability and coordination. Not only will you feel more confident in your movements, but you'll also be taking a proactive step towards maintaining your independence as you age. So why wait? Start your balance improvement journey today!