30 Seconds to Better Balance
July 18, 2024 | Balance
As we get older, having good balance is essential and a major factor in determining our ability to live independently with a good quality of life. The ability to stand on one leg for up to 30 seconds is a key indicator of our true functional age. Here are some tips for increasing single leg stance and balance.
- With one arm, steady yourself against a wall or stable chair. Be sure you are comfortable and your feet are firmly on the ground.
- Keeping your arm on the wall or chair, slowly raise the opposite leg, looking straight ahead and focusing on an object in front of you.
- Your head weighs about 10 to 12 pounds. It helps to tilt it slightly to the side over your leg.
- Try to keep your arms still, but don’t hesitate to use them to reestablish your balance.
- Hold for 30 seconds and repeat several times. Switch to the other arm and leg and repeat.
Practice, practice, practice
Reinforcing and establishing new pathways for your nervous system and muscles requires repetition. Commit to practicing at least once a day.
Shoes or no shoes?
It really doesn’t matter and depends on what you’re most comfortable with. However, no high heels please.
Be patient and kind to yourself
Don’t be disappointed when you begin. Everyone struggles at first. You will see improvement, and you’ll eventually be able to reduce or eliminate the chair or wall support.