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Feeling like it’s harder to stand up from a chair as you get older? You’re not the only one. Aging comes with new physical hurdles, but it doesn’t mean we have to give in to limitations. With years of experience in guiding people of various age groups to maintain their strength and balance, I know the significance of regular movement and strength exercises in preserving a healthy body and mind. Here, I’ll introduce you to some important stability workouts that can assist you in retaining your independence and energy.
As we grow older, our physical stability undergoes changes due to a decline in muscle strength, balance, coordination, and sensory awareness. The aging process often results in a reduction of muscle mass (known as sarcopenia), which can impact overall strength and stability. By strengthening our muscles, we can enhance our balance, support our body during day-to-day tasks, and reduce the risk of falls and accidents.
The flexibility of our bodies and the health of our joints can suffer as we age, particularly if we lead a more sedentary lifestyle. Preserving joint health through exercises that blend Pilates with strength training is crucial for promoting healthy aging and stability. Below, I’ve outlined ten of my preferred stability exercises to get you started on the right path.
Single-Leg Balance
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.
Plank
Start with your core connected, arms straight, shoulders over wrists, with legs straight and extended so that your body is in a straight line. Modify this move by placing your knees on the ground until you’re strong enough to accomplish with legs straight. Hold this position starting for 20 seconds working up to 60 seconds or more. A plank is a great way to strengthen the core and stabilize your spine.
Side Plank
Lie on your side and lift your body off the ground, balancing on one forearm with shoulder over elbow, core connected and legs extended with the side of your foot on the ground. Hold for 20-60 seconds on each side to strengthen the obliques and improve your lateral stability.
Core Balance
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.
Wall Sit
Slide your back down a wall until your knees are at a 90-degree angle, holding the position for 30-60 seconds. This exercise strengthens the legs and core while improving stability.
Lunges
Take a big step forward, bending both knees to about 90 degrees lowering your body down to knee level. Let your back knee hover just above the ground. Hold this position for 10 seconds. Then repeat the other side 8-10 times. This strengthens your leg muscles and greatly improves stability.
Bosu Ball Squats
Stand on a Bosu ball (flat side up) and perform squats. This unstable surface strengthens your core and challenges your balance and stability.
Standing Calf Raises
Stand on the edge of a step or a sturdy surface, rise onto your toes, and lower back down. This exercise strengthens and stretches the calves and improves balance.
Chair Stand
Sit in a chair and stand up without using your hands. Repeat 5-10 times to strengthen your legs and improve stability. For a more advanced modification, hover your seat just off the chair, then stand and hover 5-10 times.
Side Leg Raises and Step Ups
Stand beside a wall and engaging your core lift and lower your leg out to the side 8-10 times to improve hip strength and stability. Then, step onto a low platform and step down, repeating each time with opposite legs for 8-16 repetitions.
In summary, as we age, stability can decline due to physiological changes, especially from a sedentary lifestyle. Focusing on stability through movement and targeted exercises goes a long way in maintaining physical fitness and mental well-being and promoting overall health and independence after 50. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
