Simple strength and balance exercises to incorporate into any routine
Strength and balance exercises are important at any age and can especially help to avoid falls, injuries and pain, and can keep you feeling healthier for longer.
These are a few great strength and balance exercises that can be incorporated into your exercise plan! Whether you’re 20 years old playing sport and want to avoid injuries, 50 years old and want to prevent the development or symptoms of chronic conditions, or 75 years old and want to avoid falls and maintain some strength, these are the exercises for you:
Chair squat – Also known as a ‘sit to stand’, this exercise is great for building leg and hip strength and improving balance. For a more advanced version, weights can be held to add resistance, and alternatively if you experience pain or discomfort then discontinue and consult a physiotherapist.
Single leg stand – practicing balancing on one leg for at least 15-30 seconds is another simple balance improving exercise that can be incorporated into most routines. If you find yourself swaying or having to reach for something, keep practicing the movement with shorter amounts of time. Alternatively, if you feel confident standing on one leg for 30 seconds, try with your eyes closed for an added challenge.
Lat pull with resistance band – this exercise is great for strengthening the muscles on either side of the back that are used for movements such as picking things up or opening doors. To do this exercise, hold your arms above your head wider than shoulder width so that there is tension on the back, pull your elbows down while remaining tension, then return to starting position.
Bicep curls – bicep curls are great as they can be modified to be as easy or as challenging as needed. Again, we use our bicep muscles every day for movements such as carrying things, opening things and picking things up. Ensure you are using correct form, which a physiotherapist can assist with. Try adding a light weight if comfortable and heavier weights can be used for a more challenging exercise.
Step up – this exercise is a good combination of improving both balance and strength. It not only helps to strengthen the knee muscles but also helps balance by using one leg at a time. This can be done on a staircase or on a box or other suitable height, sturdy object. If you have knee problems or this exercise causes pain in the knee area, it is best to either modify the exercise or stop and seek advice from a physiotherapist.
Some of these exercises are simpler than others and can all be adjusted to suit your age and movement capacity accordingly. Try to incorporate these exercises into part of existing routines at least 2 or 3 times a week for improved results. A physiotherapist can be of great assistance when deciding what exercises are appropriate for you depending on your individual needs, as well as how do do them safely and with proper form.
Altaira’s Lead Physiotherapist, Michael, holds both a Bachelor of Physiotherapy and Bachelor of Medical Science degrees, and has an extensive background in Occupational Health. He is an Australian Physiotherapy Association member and believes in the provision of evidence based practice and holistic client-centred care. He is extremely passionate about assisting clients to maintain their independence and empowering them to self-manage their musculoskeletal health in a way that is relevant and meaningful for them. Book in a consult with Michael via: Make a Booking (nookal.com) Learn more about Altaira’s Allied Health services: Allied Health – Altaira Services
