Aerobic Exercises for Building Balance and Mobility At Home
Benefits of Aerobic Balance Exercises
When you are over 50, aerobic exercise can help reduce your risk of some chronic illnesses, manage your weight, and just make you feel good! It is also a critical way to improve your balance and mobility.
The focus of these exercises is catching yourself while in motion to mimic everyday movements. Balance exercises like these help you feel more stable as you do day-to-day activities!
The Best Exercises to Improve Balance and Daily Mobility
Warm-Up
Warming up helps bring up your heart rate and get your body ready for the exercises in this set! As you work out, ensure you have plenty of room and something near to grab onto if you lose your balance.
March
Start your warm-up with a casual march in place. Lightly swing your arms as you step.
High Knees
As you march, bring your knees up a little higher and swing your opposite arm up.
Shift to Side Step
After a minute or two of marching, shift to a side step. Start with your hands on your hips. Take a wide step to one side and then tap your opposite toe to that foot. Next, take a side step in the other direction.
Arm Circles
As you step from side to side, put your arms out to make your body a T shape and do wide circles to warm them up.
Aerobic Balance Exercises
Time to for some balance exercises that will boost cardiovascular health!
Side Step
Start with your feet together and your hands on your hips. You can swing your arms to your side if you want more of a workout.
Step to the side in one direction. As you bring the opposite leg over, bend it at the knee and hover your foot at a 90 degree angle. After you hold for a second or two, step both feet back to the center. Do this for about 60 seconds, moving at a comfortable pace.
March
Take a few seconds to march it out between sets. This helps you keep your body moving between the exercises.
Side Step With a Hop
When you are ready, repeat the movement on the same side. You can challenge yourself further by adding a small hop. So instead of just stepping to the side, you hop. Move your opposite leg over. Bend at the knee and hover your foot above the ground. If the hop makes you uncomfortable, just stick with the step. Do this for 60 seconds, then take a few seconds to march it out again.
Now repeat the side step switching to the other side. Do the first 60-second set with the side step. March for a few seconds and then step to the side with the hop in this direction for 60 seconds.
Step Forward
This movement is similar to the side step, but you go forward. Start with your feet together and your hands on your hips, or swing them. Next, take a step forward with your right leg and bend your leg back at the knee.
This is the same motion with a catch concept. You step forward almost as if you are going to walk away, but catch yourself, bend the opposite knee, and then step back. You can challenge yourself further by pulling that bended knee forward as if you are going to touch your chest with it. Do this for one minute, then take a few seconds to march it out.
Step Forward With a Hop
Now repeat the same step-forward movement but with a small hop. Start with your feet together and your hands on your hips or swinging by your side. Hop forward, landing with your right foot on the ground and your left knee bent. Hold for a second, and then step back.
Do this movement for one minute and then march it out. Next, repeat both the forward step and hop exercises with your left leg forward and your right knee bent. Keep your glutes and core engaged as you move and march between sets.
Backward Step
Now move the motion backward. Start with your feet together and your hands on your hips, or swing them. This one can be more challenging, so ensure you are in an open space and have something to grab to catch your balance.
Step back with your right leg and raise your left with the knee bent. Hold for a few seconds, and then step forward again. Do this for 60 seconds, and then march it out.
Backward Step With a Hop
Switch out the step back for a hop back. If you find this too challenging, stick with the step back.
Hop back and then raise the opposite leg with the knee bent. Hold for a few seconds, then step forward on the bent leg again. After a minute, march it out.
Once you complete the back step and the back hop, march for a few seconds and then repeat those exercises on the other side. March it out before continuing to the next exercise.
Calf Raises With Side Steps
Start with your feet together and your hands on your hips. Next, raise your feet so you are standing on your toes. Slowly lower back down and then step to the side.
Repeat the raise onto your toes after you step to the side. So, you raise your toes, lower and step to the side, then raise up on your toes again.
Arm Circles While Stabilizing on One Leg
Stand on one leg and raise the other leg, bending it at the knee. Now, raise your arms and do circles with them. You can put your foot down if you need to keep your balance, but raise that leg again as soon as possible.
Hold this position for 60 seconds, then circle your arms in the other direction. Do the exercise on both sides.
Cool Down Stretches
Stretching after these exercises helps you cool down. You can do these standing or sitting. Stretch as long as you feel like it.
Ankle Circles
Stretch one leg out in front of you. Rotate your foot, painting a circle with your big toe. After 60 seconds, switch sides.
Figure 4 Stretch
Put one ankle over the other leg. Grab your ankle with your hand and pull it towards you. Place the other hand on your bent knee and press down. Hold for 60 seconds, and switch sides.
Quad Stretch
You’ll want to stand for this stretch and hold onto your chair or a wall. Bend one leg behind you and grab your food. Pull the foot upward and hold it there. Your legs should be together. Wait 60 seconds, and then switch sides.
Find Balance with Mighty Health
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You can even access our exercises on your computer! Check it out at https://www.mightyhealth.com/exercises.
