Our balance gets worse as we get older, because the muscles and reflexes that keep us upright start to weaken.
This increases our risk of trips and falls, and can also lead to problems with coordination and posture. However, practicing the right set of exercises can help you maintain and improve this important skill.
Denise Chakoian is a NASM-certified personal trainer and owner of Core Cycle and Fitness LaGree.
She recommends focusing on single-leg exercises to build stability around the hips, knees and ankles, and to retrain the body to stay centered over one foot.
I asked Chakoian for three single-leg exercises that can be done at home and she suggested the following moves.
Give them a try, focusing on smooth, controlled movement over speed. You can use a chair or a wall for support if you need to.
1. Single-leg stand
Sets: 1 Reps: 3 each side Time: 20-30sec
- Stand with your feet hip-width apart.
- Shift your weight into your left foot and raise your right foot a few inches off the floor.
- Keep your eyes focused forward, core engaged and shoulders relaxed.
- Hold for 20–30 seconds, then switch sides.
“This is a simple way of moving that strengthens the stabilizer muscles and helps the body react more quickly to changes in position, lowering the risk of falls,” Chakoian tells Fit&Well.
I like to do this move while brushing my teeth, practicing it twice a day.
2. Reverse lunge
Sets: 2 Reps: 10-12 each side Rest: 30sec
- Stand with your feet shoulder-width apart.
- Take a step back with your right foot and bend both knees to lower, keeping your left knee above your left ankle.
- Push through your left heel to return to standing.
- Repeat on the other side, alternating sides with each rep.
According to Chakoian, reverse lunges build strength in the legs and hips while improving your ability to balance during movement, which is key for staying stable in real-life situations.
3. Single-leg deadlift
Sets: 3 Reps: 8 each side Rest: 30sec
- Stand on your left leg with a slight bend in your knee.
- Keeping your back flat throughout, hinge forward at the hips, lowering your torso and lifting your right leg behind you.
- Push your hips forward to return to the starting position.
“This exercise targets the glutes, hamstrings, and core, which are all muscles that support balance and posture,” Chakoian says. “It also improves body control when bending or reaching.”
Try this one using just your bodyweight at first, then try holding dumbbells to make it harder.
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