Does getting up from a chair feel more challenging than it used to? You’re not alone. As we age, our bodies naturally face new physical challenges, but that doesn’t mean we have to accept limitations. I’ve spent years helping people of all ages maintain their strength and stability. At 71, I understand firsthand the importance of daily movement and strength training for keeping both body and mind healthy and strong. Let me share some essential stability exercises that can help you maintain your independence and vitality.
When we age, our physical stability generally begins to change due to reduced muscle strength, balance, coordination, and sensory perception. Aging often leads to a decrease in muscle mass (sarcopenia), which can affect overall strength and stability. Strengthening our muscles leads to better balance and support during daily activities and decreases our chance of injury from falls or accidents.
Our flexibility and joints can be negatively affected by aging, especially with a more sedentary lifestyle. Maintaining joint health through exercises, which combines Pilates with strength training, is vital to healthy aging and stability. Here are 10 of my favorite stability exercises.
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.
