Balance is the theme of the month at DASHA®, which gives us a wonderful opportunity to talk about the importance of maintaining strength and agility within your own physical balance, which becomes more critical as you age. Every year, 2 million Americans go to the emergency room due to injuries incurred as a result of a fall. Below are the top five ways to strengthen your legs and ankles and ultimately improve your balance any time and anywhere, all without the aid of any equipment and using only your body.
BEGINNERS
Practice standing on one foot and then the other for approximately 10 seconds each time. Repeat on the other side 10-15 times. You can use a shopping cart while standing in line for the cashier or a wall or chair to support you at first as your confidence grows.
Raise your arms to shoulder height, choosing a spot ahead of you and focus on it to keep you steady as you walk. Walk in a straight line with one foot in front of the other and as you walk, lift your back leg, pausing for one second before stepping forward. Repeat for 20 steps, alternating legs.
INTERMEDIATE & ADVANCED
Working your core is one of the best things you can do to improve your physical balance. Try the Spiderman Plank Crunch, wherein you begin in traditional plank position, with your forearms on the ground and your body perfectly straight. Bring your right knee to your right elbow, and then repeat with the left knee to the left elbow, alternating sides for 10 reps.
Nothing works your core lowers abs and obliques like the good old-fashioned bicycle crunch. On your back, hand behind your head, legs up at 90 degrees, bring alternating elbows to alternating knees.
Squats, lunges, step-ups, and other standing exercises for the upper body help to develop balance as well as improve your posture.
The body is a machine, and all of the parts work together. If you are strong and fit, your balance should reflect that. The better your balance is, the more quickly you can respond to life around you. If balance issues are persistent, it could be a sign of a larger problem. Consult with your doctor if you are experience ongoing balance problems.
DASHA® is a luxury lifestyle brand and New York City-based wellness center created to offer a truly holistic approach to wellness. To learn more, visit dashawellness.com.
