4 exercises to help you keep your balance
This story was originally titled "Balancing Act" in the May 2011 issue. Subscribe to Canadian Living today and never miss an issue!
Whether you've rolled your ankle while running or are simply hitting the city streets in high heels, balance plays a huge part in helping you stay on your feet. These balance-building exercises can improve your agility and proprioception (your ability to sense where all body parts are in relation to each other) and get you in touch with your centre of gravity – all of which can help prevent falls.
The workout
After warming up (say, walking, doing jumping jacks, skipping or climbing the stairs) for five to 10 minutes, complete three sets of 10 repetitions of each exercise. Finish all three sets of the first exercise before you move on to the second exercise, and so on. For optimal results, perform this workout three times a week, incorporate 20 to 30 minutes of cardio three days a week and follow a healthy eating plan.
What you'll need:
Exercise ball
Water bottle
One 3- or 5-lb dumbbell
One-leg squat and reach
What it works: Tightens and tones your butt (gluteus maximus) and the fronts of your thighs (quadriceps), and strengthens your core and your ankle stabilizers (tibialis anterior, peroneus longus).
How to do it: Place a water bottle on the floor two feet in front and to your right. Stand with your feet hip-width apart; shift your weight to your right foot, keeping your right knee slightly bent, and lift your left foot off the ground.
