9-Minute Best Balance Exercises! Practice Everyday To Improve Balance
Here’s a quick 9-minute routine you can do at home: 1. Exercise Can Help Decrease Fall Risk for Elderly People
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Warm-up (1 minute)
Light cardio, such as marching in place or jogging on the spot.
Arm circles forward and backward.
Neck rolls.
Balance Exercises (8 minutes)
Single-leg stand: Stand on one leg for 30 seconds, holding onto a chair or wall for support if needed. Switch legs. 1. How To Do The Single-Leg Balance Exercise – Health Library | NewYork-Presbyterian
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Heel-to-toe walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. 1. www.diseasemaps.org
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Knee lifts: Stand tall, lift one knee towards your chest, hold for a few seconds, and lower. Repeat with the other leg.
Marching in place: Lift your knees as high as you can while maintaining balance.
Standing calf raises: Rise up on your toes, hold for a few seconds, and lower back down.
Chair squats: Stand in front of a chair, lower your body as if sitting down but stop just before touching the chair. Stand back up. 1. Balancing Exercises to Help Seniors Stay Active – Banner Health
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Tree pose (modified): Stand with feet hip-width apart. Shift your weight to one leg and place the sole of the other foot against the inside of your standing leg, just above the ankle. Hold for 30 seconds, then switch legs.
Cool-down (1 minute)
Static stretches, such as holding your hamstring stretch or quad stretch.
Remember:
Focus on maintaining good posture and engaging your core muscles.
Gradually increase the difficulty of the exercises as you get stronger.
If you feel unsteady, hold onto a wall or chair for support