6 Dynamic Balance Exercises You Can Do At Home Every Day
Why Balance Exercises?
Balance exercises benefit everyone, but they become more essential as you age. They improve your ability to maintain your center of gravity and posture. They also support your mobility and can reduce your risk of falls.
Balance exercises are easy to do, too. You don’t need any fancy equipment. Just an open space that allows you to move around. Here are some of our favorite balance exercises, created by Mighty Health Coach Lindsay. These dynamic balance exercises help you practice balancing through movement, which helps you maintain mobility through your normal day-to-day activity.
6 Balance Exercises You Can Do At Home Every Day
For this workout, you'll want a sturdy, straight-back chair nearby. Keep it close by in case you need it for balance. Do each exercise for 40 seconds.
Around the World Toe Taps
Stand with your feet shoulder-width apart and your hands on your hips. If necessary, you can use the chair for light balance support.
Start with your left foot. Tap your toes in four positions: front, side, back, and curtsy, or cross behind your other leg. Repeat the movement, reversing the direction of the taps: curtsy, back, side, front. You should feel the burn in your supporting or right leg.
Repeat the exercise, tapping the toes on your right foot while supporting your body with your left. Do 40 seconds on each leg.
Side Steps
Stand with your feet together and your hands on your hips. If necessary, you can use the chair for light balance support.
Take a wide step to the left. Spread your toes on your supporting leg to help maintain your balance. Once your weight shifts to the center, pull your left leg back in and return to start.
You can just tap the toes of your left foot or put the whole foot down - whichever works best for you. Repeat the exercise with the other leg for 40 seconds.
Tight Rope Walk
Move to one side of your mat or room. Stand with your feet together and your hands on your hips.
Walk forward, putting one foot directly in front of the other, heel to toe. When you reach the end of the space, walk backward the same way, heel to toe.
For a challenge, try walking on your toes. You might only be able to do that a few times, but it is an excellent stretch for your feet.
Standing Hamstring Curls
Stand facing your chair for support in case you need it. Don’t grab onto the chair back. Just place your figures on it lightly to maintain balance.
Curl one leg back, bending it at the knee. Keep your foot flexed so the sole is parallel to the wall. Lower the leg. You can step down if needed or just let your toes touch and curl the leg again. Do 40 seconds on each leg.
Heel to Toe Rocks
Stand with your feet shoulder-width apart and your hands on your hips or out to the side for balance support. Place the chair next to you just in case you need it.
Raise up on your toes and hold for a second. Lower your heels back down and then rock back on them, raising your toes up toward the ceiling. Keep a slight bend in your knees to avoid locking them during the movement.
Long Forward Lunges
Stand with your feet together and your hands on your hips. Take a big step forward with one leg. As you balance, shift to the forward leg, push off, and return to start. You can touch your foot to the floor or just tap your toes and step forward again.
Find Your Footing with Mighty
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.
