Achieving equilibrium is vital to minimizing the chances of falls and subsequent injuries.
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Embracing the myriad changes that accompany aging can be challenging—there truly are many adjustments. Sarcopenia leads to a decline in muscle mass and bone density, while weight gain often tags along uninvited. Another key area to focus on is sustaining balance, which plays a crucial role in preventing falls and avoiding injuries.
We consulted with Jacob Siwicki, the founder and lead trainer at Siwicki Fitness. With certifications from NCSF and AFAA, Siwicki is a seasoned expert. He was ranked in the top 1% of global Equinox group fitness instructors in 2019, holds a degree in economics from Dartmouth, and has been recognized as FOX 5 DC’s fitness expert. Additionally, he was named the top personal trainer in D.C. in 2021. Siwicki shares four effective standing exercises to improve balance more efficiently than lunges, especially for those over 60. You can begin incorporating them into your routine right away.
“There’s often confusion between balance and leg strength; they aren’t interchangeable, yet both are essential. Strength reflects the force a muscle can exert—think about rising from a chair or climbing stairs. In contrast, balance is the nervous system’s ability to remain centered and respond swiftly to disturbances. It’s possible to be incredibly strong but still succumb to a fall, as pure strength doesn’t hone your reflexes or spatial awareness. Strength provides the means to arrest a fall, but balance prevents you from ending up in that precarious situation in the first place. Beyond 60, the combination of these elements is what ensures stability and keeps individuals from visiting the ER,” Siwicki emphasizes.
- Stand tall with your feet shoulder-width apart and your knees soft. Make sure your spine is long and your arms are crossed high in a “genie” position.
- Slowly lift one knee up toward your chest, holding for 1 second.
- Lower it.
- Then, slowly lift the other knee up toward your chest.
- Continue to alternate in a “marching” fashion.
Tandem Stance Holds
[embed]https://www.youtube.com/watch?v=hcsAEpw3DW4[/embed]
- Position one foot directly in front of the other with your front heel against your back toes, like you’re about to walk on a tightrope.
- Pull the crown of your head upward, and activate your glutes to stand tall.
- Hold the stance.
Single-Leg Toe Taps (Front-Side-Back)
[embed]https://www.youtube.com/watch?v=t0dgz5Uxfqo[/embed]
- Stand tall with your feet hip-width apart.
- Place your hands on your hips.
- Shift your body weight onto your right foot, lifting your left foot slightly off the floor.
- Slowly reach your left foot forward and tap those toes on the ground.
- Return to the center.
- Reach your foot out to the side and tap your toes.
- Return to the center.
- Reach your foot toward the back and tap your toes.
- Repeat on the other side.
Heel-Toe Rocks
[embed]https://www.youtube.com/watch?v=U8O09QvoGJA[/embed]
- Begin standing tall with your feet hip-width apart.
- Lightly hold onto a countertop or sturdy chair for balance.
- Activate your core.
- Rock back onto your heels, lifting your toes off the ground.
- Pause for a moment.
- Then, rock forward onto the balls of your feet, lifting your heels off the ground.
- Continue to alternate.