Featured Exercise: Single Leg Balance

When was the last time you tried to balance on one leg?  Go ahead.  Give it a try. You just might be surprised with what you find.  Balance is one of those things we really don’t think much about until a couple of near falls catch our attention.  The issue of falling for older adults is no joke.  CDC statistics report that more than one-third of older adults 65 & older fall each year in the U.S. leading to moderate to severe injury and even death.

It is well documented that balance is one function that decreases with age.  That’s unacceptable when you consider that balance is the key to all functional movement*. Yes, that even includes walking!  Thus, maintaining adequate balance is paramount.   Balance training should be an important component of a sound, comprehensive exercise program for older adults.

Try this:

Single Leg Balance

Start
1. Stand with feet straight and shoulder-width apart.
2. Lift chest and tuck chin.

Movement

1. Draw-in belly button and squeeze butt muscles.

2. Balance on one leg and lift other directly beside it with foot flexed and hip bent at 90-degree angle. If you need assistance, feel free to hold onto something stable such as a wall.

3. Hold balance position for 5-20 seconds, return to start.

4. Switch legs and repeat.

5. Complete 2-3 sets on each leg.

Feeling confident?  Put a spin on it and try doing with your eyes closed!

For progression and greater challenge you can use various balance equipment such as the BOSU (pictured above),  Airex Balance Pad or Balance Disc. The key to improved balance is to make it a staple in your exercise program and continue to challenge yourself.

Happy balancing!

*NASM Essentials of Personal Fitness Training
*Pictures compliments of HFPN.