Wednesday Workout ~ balance

Balance ~ Feeling stable while you’re standing isn’t enough to prevent falls.  Work on your balance using these strategies from a SilverSneakers trainer.  To avoid falls, do these five things every day:

1.  Practice both static and dynamic moves.  Static balance comes into play when you stand on one leg and don’t move.  Dynamic balance is when we walk, transfer weight from one leg to the other, and propel ourselves forward.

2.  Change up the way you stand.  Try these variations:  feet side by side, one foot in front of the other, and heel to toe.

3.  Exercise in all three planes of motion.  Move forward and back, move side to side, and rotate.

4.  Use your senses.

• Visual:  Stand on one leg,  and close one eye or both. If you’re shaky with this at first, hold on to a counter or a sturdy chair.
• Hearing:  Stand with one foot directly in front of the other, and then turn your head to the side.
• Mental:  Stand on one leg, and hold a ball in one hand.  Tap the ball to your right ear, to your left shoulder, to your right hip.

5. Conquer common tripping hazards.  One reason we fall is because our legs get tangled up, so SilverSneakers suggests ways to practice untangling our legs and lifting our toes, HERE.

All of these things are discussed in greater detail, HERE.  Go for it!