[[{“value”:”How balanced are you? As you age, having solid coordination and balance is essential in order to avoid falls and prevent injuries. Adding balance movements to your daily exercise routine is a wise place to start. If you’re wondering what exercises to do, we have your covered. We spoke with Terry Tateossian, Founder, Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ at THOR – The House of Rose, who has completed a variety of advanced training to support her work in women’s health and middle-aged weight loss, who suggests five simple wall exercises that can help improve your balance after 65.
“Yoga is a wonderful practice for many things such as flexibility, mobility, breath, mind body connection and general mobility. I recommend it to almost all of my clients that I work with,” Tateossian explains. “However, when the specific goal is improving balance and preventing falls for people over 65, a more targeted routine using a wall can outperform yoga as a general practice. Yoga trains the whole body to move well. Targeted balance work trains the specific reflex system that catches you when you stumble. Both matter, but if the goal is not to fall, balance work can be a direct intervention and yoga is the complementary addition.”
Below are Tateossian’s top wall exercises that can help restore confidence in shifting your body weight from side to side. Perform these exercises—which should take about 12 minutes—four to five times a week for eight weeks.
“This set of movements can produce measurable results and improvement in balance for most people over 65 (when done consistently),” Tateossian adds.
Wall-Supported Single-Leg Balance Holds
Stand beside a wall with one hand lightly resting on the surface for support.
Shift your body weight to the leg furthest away from the wall.
Lift your other foot slightly off the ground.
Hold for 15 to 30 seconds.
Switch sides, completing 2 rounds per side.
As your balance improves, place just your fingertips on the wall, then hover your hand just off the wall without touching the surface.
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Wall-Supported Tandem Heel-to-Toe Stance
Stand beside a wall with one hand placed on it.
Place one foot right in front of the other so the heel of your front foot touches the toe of your back foot, forming a straight line.
Hold for 30 seconds.
Switch so the other foot is in front.
Complete 2 rounds per side.
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Wall-Supported Side Leg Lifts
Stand tall facing a wall with both hands lightly touching the surface and your feet hip-width apart.
Slowly lift one leg out to the side, keeping your toes pointed forward and your standing leg firm.
Lower with control.
Perform 2 rounds of 10 reps on each side.
RELATED: 5 Quick Exercises to Improve Your Posture Instantly
Wall-Supported Clock Taps
Stand tall facing a wall with one hand on the surface and your feet hip-width apart.
Balance on one leg.
Use your other foot to tap the ground at different clock positions—12 o’clock (in front), 3 o’clock (out to the side), 6 o’clock (behind), and 9 o’clock (across your body).
Perform a full clock cycle before switching legs. Complete 2 rounds per side.
RELATED: If You Can Do These 3 Balance Tests at 60, Your Body Age Is 20 Years Younger
Wall Angel Weight Shifts
Stand tall with your back flat against a wall.
Place your feet 6 inches away from the base and your arms forming a goal post position—forearms and backs of your hands touching the wall.
Slowly shift your body weight from one foot to the other with a gentle side-to-side rock while keeping your arms, head, and back in contact with the surface of the wall.
Perform 1 to 2 rounds of 10 weight shifts.
The post 5 Wall Exercises That Improve Balance Faster Than Yoga After 65 appeared first on Eat This Not That.”}]]