[[{“value”:”Walking is an all-time favorite form of exercise that helps build leg strength. It can also boost confidence while reducing any fear of falling or sustaining an injury. But walking on its own doesn’t challenge your balance the same way targeted exercises can. That’s why, after 70, you need to focus on balance training in your workouts, and we’re here to help. Dr. Shady Hassan, sports medicine physician and founder of NefraHealth, shares five standing exercises that can help improve your balance after 70.
“Walking is excellent exercise, and I encourage older adults to keep doing it. But walking alone doesn’t necessarily challenge all the systems responsible for balance,” Dr. Hassan tells us. “Targeted standing exercises force the body to practice things like shifting weight, stabilizing on one leg, and making small postural corrections. Those are skills we rely on when stepping off a curb, turning quickly, or recovering from a stumble. The benefit comes from training balance directly rather than assuming that walking will improve every aspect of it.”
Single-Leg Stands
“Walking involves spending time on one leg with every step. Practicing single-leg balance helps train the hip and ankle muscles to keep us stable during that critical part of walking,” Dr. Hassan says.
Stand tall on a flat surface with your feet hip-width apart.
Lightly place your hands on a sturdy counter or chair for support, if necessary.
Shift your body weight onto your left foot, lifting your right foot a few inches off the floor.
Hold the position for 10 to 20 seconds, keeping your core gently engaged and your gaze straight ahead.
Slowly lower that foot back to the ground.
Switch legs.
RELATED: Over 45? If You Can Wall Sit This Long, Your Body Beats Your Age
Heel-to-Toe Standing
“This challenges the body’s ability to control side-to-side movement. It’s a simple but effective way to improve postural stability and coordination,” Dr. Hassan explains.
Begin standing tall with one foot in front of the other, as though standing on a tightrope.
Hold the position for 10 to 20 seconds.
Repeat on the other side.
RELATED: If You Can Pass These 3 Drills, You’re Moving Better Than Most People at Any Age
Standing Side Leg Raises
“This strengthens the hip abductors, particularly the gluteus medius. Those muscles play a major role in preventing the pelvis from dropping when we walk and helping us maintain balance,” Dr. Hassan says.
Begin by standing tall with your feet hip-width apart and hands on your hips or holding onto a sturdy chair for support.
Activate your core and shift your weight onto your left leg.
Keep your right leg straight and toes pointed forward as you lift it out to the side as high as you’re comfortably able to.
Hold at the top for a moment before lowering.
Repeat on the other side.
RELATED: These 3 TV Commercial Break Exercises Reverse Aging After 40
Heel Raises
“Strong calf muscles help control ankle movement and allow us to make small corrections when we start to lose our balance. That becomes increasingly important as we age,” Dr. Hassan points out.
Begin standing tall, facing a counter with your hands lightly resting on the surface for support.
Place your feet hip-width apart.
Slowly rise onto the balls of your feet.
Hold at the top for 1 second.
Slowly lower back down.
RELATED: 4 Classic Exercises That Reverse Aging Faster Than Cardio
Standing March
“Standing marches combine hip strength, coordination, and weight shifting. They help train the body to maintain stability while moving from one leg to the other, which is exactly what happens during walking,” Dr. Hassan says.
Stand tall with your feet shoulder-width apart and your knees soft. Make sure your spine is long and your arms are crossed high in a “genie” position.
Then, slowly lift one knee up toward your chest.
Lower it.
Lift the other knee up toward your chest, and continue to alternate.
The post 5 Standing Exercises That Improve Balance Better Than Walking After 70 appeared first on Eat This Not That.”}]]