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Key Takeaways and Next Steps

Balance Matters

A recent study (published in the British Journal of Sports Medicine) showed that people over 50 who could not balance on one leg for ten seconds were twice as likely to die in the next ten years.

**Balance work is a long game and should be a daily practice.

Balance work should include practice with the following:

Practice exercises such as the ones on the following list three ways:

Balance Exercises (always done with your best posture):

Heel raises - strengthens lower leg and increases mobility in feet and ankles
Mini squats - increases mobility in hips, knees, and ankles; strengthens legs
Knee lifts - teaches weight shifting and encourages increased weight bearing on standing leg
Side straight leg lifts - teaches weight shifting and improves weight bearing on standing leg
Knee lifts forward with side rotation, and reversed - helps with hip mobility and strengthening the standing leg
Heel to toe walking - helps overall balance
“Super Marios” done slowly - strengthens lower body, improves weight shifting, and increases hip mobility
Leg reaches out in star positions (forward, front corner, side, rear corner, and rear) - improves leg strength, weight shifting
Lunge stretch with heel down - improves ankle mobility

And remember: Always consult with your healthcare provider before beginning a new exercise program.