Maintaining stability is crucial as we age. This article outlines 10 exercises, combining Pilates with strength training, that can help you improve balance, prevent falls, and maintain independence.
Does getting up from a chair feel more challenging than it used to? You're not alone. As we age, our bodies naturally face new physical challenges, but that doesn't mean we have to accept limitations. I've spent years helping people of all ages maintain their strength and stability. At 71, I understand firsthand the importance of daily movement and strength training for keeping both body and mind healthy and strong.
My number one stability exercise is simple and can be done anywhere: 'single-leg balance,' it improves your balance by strengthening stabilizing muscles that can be crucial for preventing falls. Stand on one leg, keeping your knee slightly bent and hold the position for 15-30 seconds. Switch legs and repeat. For added challenge, try closing your eyes or standing on an unstable surface like a bosu ball.
Start on all fours. Extend one arm forward and the opposite leg back while keeping your core engaged. Hold for 10-15 seconds, then switch sides. This exercise promotes balance and coordination. Stand on a Bosu ball and perform squats. This unstable surface strengthens your core and challenges your balance and stability.
AGING STABILITY EXERCISE BALANCE STRENGTH TRAINING
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