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Balance is important for everyone. Whether walking along the sidewalk, working in the garden, or driving down the street, balance is key. So here are some fun balance exercises to keep you moving and grooving towards a more balanced life!

 

Exercises are listed in order of difficulty. If unable to successfully complete an exercise, don’t proceed to the next exercise.

 

Marching in Place

Marching is a great balance exercise. If you need to hold onto something, do this exercise in front of a counter or sturdy chair.

 

Standing up straight, lift your right knee as high as you can and then lower it. Next, do the same with your left leg. Lift and lower your legs 20 times total.

 

To make this exercise more challenging, pause for 5 seconds with your leg lifted before putting your foot down. You can even up it once more by holding both arms raised above your head during the movement.

 

 

Single Leg Stance

Stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Lift up your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet.

 

The goal should be to stand on one foot without holding onto the chair. Aim to hold that pose for up to a minute..

 

 

Side “X” Balance Reach

Stand on the left leg and lean the entire body towards the left causing your right foot to lose contact with the floor. Lift your left arm straight out inline with the side of your body until your fingers are pointed to the sky. The body makes half of an “X” shape. Touch down as needed with the right toes.

 

Continue trying to balance on this side for up to two minutes and then change sides.

 

 

Single-Leg Heel Lift

Stand on one foot and lift the opposite knee up to hip height. Reach both arms forwards towards the horizon and look straight ahead.

 

Next, try and lift the standing heel off the ground as far as possible while maintaining balance. Then, lower the heel back down to the floor under control.

 

Repeat several more times and practice a variety of tempos, such as “up and down on a 5 count,” as well as pausing at the top. Repeat on your opposite leg.

 

 

Single-Leg Rotation

Stand on one leg with arms straight out in front of you, parallel to the ground, and palms pressed together. Lift the opposite knee to hip height and establish balance.

 

Next, without moving your legs and keeping your eyes on your hands throughout the entire movement, rotate your arms 45 degrees to the left, back to the front, and then 45 degrees to the right.

 

Do this movement 5 times before switching to the opposite leg.

 

 

If any of these prove to be challenging, it’s a good idea to keep practicing them. They may be difficult at first, but with repetition they’ll become easier and you’ll reap the benefits.

 

For more practice, along with many more great balance exercises, be sure to check out the COA’s Balance, Stretch, and Stability class at both locations...

 

 

 

Author: 
Taylor Lee, Certified COA Fitness Trainer