Restore your balance by adding these simple home exercises to your routine.
Age-related challenges can creep up on you. You may start to notice that getting up from the couch or floor without holding onto something for support is more challenging, or you might feel a bit unsteady on your feet. Balance, stability, and strength can naturally decline with age, making them essential to focus on in your workout routine. To learn where to begin, we spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, who shares five exercises that can help improve balance after 70.
“Balance practice doesn’t need to be dramatic. I’d rather someone move slowly with support than rush through an exercise or let go before they’re ready. Use a clear, level space and a sturdy counter or railing. Start with the easiest version. Someone who has been falling, feels dizzy or has significant balance problems should get individual guidance from a healthcare professional before trying standing balance exercises,” Siwicki tells us.
Supported Weight Shifts
“This practices transferring your weight while keeping support available,” Siwicki says.
- Begin standing tall at a sturdy counter with both feet on the floor, hip-width apart.
- Gently shift your body weight from one foot to the other.
Supported Single-Leg Balance
“This practices controlling your position while standing on one leg,” Siwicki points out.
- Stand beside a wall or sturdy countertop 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 the prescribed time before switching to the other side.
Sideways Stepping
“This practices moving sideways and placing your feet deliberately,” Siwicki notes.
- Begin standing tall with your feet hip-distance apart and knees slightly bent.
- Rest your hands on a sturdy counter for support.
- Step to the side with one foot before bringing the other foot to meet it.
- Continue to take controlled side steps in one direction.
- Carefully turn and repeat in the other direction.
Heel-to-Toe Walk
- Begin standing tall next to a sturdy wall or countertop for support.
- Start to walk straight, placing one foot right in front of the other, heel to toe.
- Feel free to start with more space between your feet, if necessary.
Low Step-Ups
“This combines stepping, shifting your weight and controlling your body through the movement,” Siwicki says.
- Begin by standing tall facing a low step.
- Hold onto the railing for support.
- Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
- Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
- Use control to lower back to the start position.
- Repeat on the other side.
Alexa Mellardo
