Warm-up:
- Begin with 5-10 minutes of light cardio exercises, such as brisk walking or marching in place, to increase blood flow and warm up your muscles.
Balance Exercises: Perform each exercise for the designated time period or number of repetitions. If needed, have a sturdy object nearby for support, such as a chair or wall. Complete 2-3 sets of each exercise.
1. Single-Leg Stance:
- Stand tall with your feet hip-width apart.
- Lift one foot off the ground and balance on the other leg.
- Hold the position for 30 seconds, or as long as you can maintain good balance.
- Repeat on the other leg.
2. Heel-to-Toe Walk:
- Find a clear pathway.
- Take small steps, placing the heel of one foot directly in front of the toes of the other foot.
- Continue walking in a straight line, maintaining the heel-to-toe pattern for 10-15 steps.
3. Standing Leg Swings:
- Stand next to a wall or hold onto a chair for support.
- Swing one leg forward and backward, maintaining a straight posture.
- Perform 10-12 swings on each leg.
- Repeat with lateral swings, swinging the leg from side to side.
4. One-Leg Balance Reach:
- Stand on one leg with a slight bend in the knee.
- Extend the opposite leg straight out in front of you, while simultaneously reaching your arms forward.
- Hold the position for 10-15 seconds and then switch sides.
- Perform 8-10 repetitions on each leg.
5. Yoga Tree Pose:
- Stand tall with your feet hip-width apart.
- Shift your weight onto one leg and bend the opposite knee, placing the sole of your foot against the inner thigh of your standing leg.
- Bring your hands to prayer position at your chest or extend them overhead.
- Hold the pose for 30 seconds to 1 minute.
- Switch sides and repeat.
Cool-down:
- Finish your workout with 5-10 minutes of gentle stretching, focusing on major muscle groups.
- Include stretches for your calves, quadriceps, hamstrings, hips, and shoulders.