Balance training should be a top priority in your workout routine as you age.<\/p>\n
Staying balanced on your own two feet is something that becomes more and more important as you age. If you\u2019re looking to improve and maintain your balance, it\u2019s essential to optimize your workout routine\u2014and balance training<\/a> should be a top priority. However, you don\u2019t necessarily need to invest in a balance board or head to yoga class in order to see noticeable results. To get started, you can use a sturdy chair and your body weight! We spoke with Portia Page<\/a>, Balanced Body Educator and NCPT, who shares five chair exercises<\/a> that can help support better balance<\/a> after 65.<\/p>\n \u201cOne of the biggest advantages of chair-based balance training is that the chair provides security without removing the opportunity to challenge the body. For someone who is afraid of falling, has already experienced a fall, is deconditioned, or simply doesn\u2019t feel confident balancing unsupported, asking them to immediately stand on one leg can create more fear than benefit. Fear can cause people to stiffen, hold their breath, move less naturally, or avoid balance training altogether,\u201d explains Page.<\/p>\n A chair provides a safe and stable environment where you can train your underlying skills. According to Page, balance isn\u2019t \u201cone isolated ability.\u201d Instead, it calls for cooperation and information between the vestibular, visual, and somatosensory systems, in addition to sufficient mobility, strength, coordination<\/a>, confidence, and reaction time.<\/p>\n \u201cChair exercises can address several of those components while reducing the immediate fear of losing balance,\u201d Page says, adding, \u201cI also like chair exercises because they allow us to create a progression rather than an all-or-nothing challenge. Someone might begin fully seated, progress to sitting with greater reaching and weight shifting, move to supported standing, decrease how much they rely on the chair, and eventually perform more challenging standing exercises.\u201d<\/p>\n While yoga can absolutely be a beneficial part of a well-rounded balance routine, chair-based workouts offer a practical and adaptable starting point for individuals who aren\u2019t comfortable performing unsupported standing balance movements. So, grab a sturdy chair and let\u2019s get started.<\/p>\n \tSit-to-Stand<\/p>\n 6254a4d1642c605c54bf1cab17d50f1e<\/p>\n \u201cSit-to-stand strengthens the hips, glutes, thighs, and torso\/trunk while practicing one of the most important movements we perform every day. Being able to control your center of mass as you move from sitting to standing is directly related to functional independence, and requires overall balance as well as strength,\u201d Page explains.<\/p>\n Begin seated at the front of a sturdy chair with your feet planted firmly on the ground.
\nLean forward slightly.
\nTry to stand up without using your knees, hands, or additional support. (If you need assistance, place your hands on the chair or your thighs.)
\nUse control to slowly sit back down.
\nAim for 2 to 3 sets of 8 to 12 reps.<\/p>\n