The Top Five Exercises to Improve Your Balance and Coordination

 The Top Five Exercises to Improve Your Balance and Coordination

It’s no secret that the ability to balance and coordinate your movements has an impact on your overall health and well-being, even affecting the risk of serious accidents like falls and hip fractures. While exercising isn’t the only way to improve these skills, it certainly helps—and with the right exercises, you can do so safely and effectively at home without any special equipment. These are the top five exercises that improve balance and coordination!

Exercise 1: Jumping Jacks

Jumping jacks are a great way to improve your balance and coordination. They're also a lot of fun! To do a jumping jack, start by standing with your feet together and your arms at your sides. Then, jump up and spread your legs out to the sides while bringing your arms up above your head. Jump back to the starting position and repeat. Aim for three sets of 10 jumping jacks. If you need more time to work on your balance and coordination, try slowing down the movement or jumping less high. Exercise 2: Squats: Squats can be difficult for people who have never done them before because they require good balance and coordination. Start by standing with your feet shoulder-width apart. Sit down into a squat as far as you can go without losing your balance. Hold this position for two seconds then come back up to the starting position. Repeat this exercise until you've completed 20 squats, which is one set. Rest one minute and then continue with one more set of 20 squats if needed.

Exercise 2: Single Leg Standing

Stand on one leg with the other leg slightly bent at the knee and your arms at your sides. Hold for 30 seconds, then switch legs. As you get better at this exercise, try holding a dumbbell in each hand to make it more challenging. You can also use a chair or bench for balance if needed. Exercise 3: Standing Tiptoe: Use one foot to raise yourself up onto your toes while keeping the heel off of the ground. Switch feet after 30 seconds and repeat with both feet. Once you are able to keep your heels from touching the ground, place them down as close together as possible. Gradually increase the distance between your feet as you work toward standing tiptoe on one foot without losing balance. Do not let the heel of the raised foot touch the ground. If necessary, hold on to something like a sturdy table or chair for balance. These exercises are important because they help develop strength and stability in your ankles, hips, and core. Doing these exercises regularly will lead to an improvement in balance that will show results quickly!

Exercise 3: Isometric Squats

Squats are a great way to improve your balance and coordination. They work by strengthening the muscles in your legs and lower body, which can help you maintain your balance better. To do an isometric squat, stand with your feet shoulder-width apart and your hands at your sides. Bend your knees and lower yourself into a squatting position, then hold for 30 seconds. Repeat three times. For each repetition, either switch up where you put your hands or try holding weights as you're performing the exercise. 

Maintain this position for about thirty seconds. For each repetition either switch up where you put your hands or try holding weights as you're performing the exercise. You'll notice that this will be easier after completing one set of thirty seconds than it was on your first set of squats because it will have helped strengthen the muscles in your legs and core that are responsible for maintaining balance while squatting. In addition, when you return to standing, the strength in your upper body should be improved too. The more muscle groups you engage while doing any given movement, the more stability you'll have when performing that movement and other movements throughout the day.

Exercise 4: Upright Row

The Upright Row is an excellent exercise for improving balance and coordination. It works the muscles in your shoulders, back, and arms, while also challenging your core stability. To do the Upright Row, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge at your hips to lower the dumbbells to shoulder level. From here, row the dumbbells upwards, keeping your elbows close to your sides. Make sure that you are engaging your core as you pull up on the dumbbells, drawing them in towards your chest. Aim to keep your torso upright throughout this movement and squeeze your shoulder blades together at the top of the movement. Slowly return the weights to their starting position by hinging at your hips once again. Repeat 10 times, aiming for three sets of 10 repetitions per day.

Exercise 5: Walking on the Spot

Walking on the spot is a great way to improve your balance and coordination. It challenges your proprioception, which is your body's ability to sense where it is in space. Plus, it's a great way to get your heart rate up and get some fresh air! If you have any type of knee or foot injury, please see your doctor before doing this exercise. Continue walking in place by alternating feet. You can also use an incline (e.g., stairs) to make the exercise more challenging. As you walk, remember to keep your core engaged and focus on heel-toe walking: push off with your toes first, then roll onto your heel as you transfer weight onto that foot for stability.

 Repeat the process with each step. Try adding a hop at the end of each step if you're feeling really strong! The most important thing about this exercise is being able to control your movements. Remember to land softly on the ground and don't jump off the ground too high or you'll risk getting injured. Also, do not cross one leg over the other while walking. Just keep both legs straight out in front of you. Be sure to take breaks every few minutes and stretch before starting again. Keep your mind focused on improving your balance and coordination rather than counting steps or time so that you will be working out without even realizing it!