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Not everyone struggles with balance when they reach a certain age. Still, I’ve noticed a common theme with mature clients during exercise or activity: rocking. This is an exercise I always prescribe (if injured).
Maintaining or establishing balance as you age is a strong indicator of longevity, helping you maintain mobility and independence and preventing daily tasks from becoming too difficult. Think of activities you might not have thought of: running, walking, climbing stairs or putting one foot up to tie on a sneaker.
As we age, we begin to lose muscle mass and bone density, which means we are at risk for decreased strength, coordination, flexibility, and balance. Did you know that we start losing strength and fitness around age 35? Yes, you read that right.
But it’s never too late to start exercising; I recommend it to all ages. It can help you reverse aging, preserve lean muscle, strengthen bones, and improve mobility and flexibility—all of which will keep you stronger for longer.
Want to know what I do when I see people struggling with balance? That’s it.
Plié squats plus calf raises
Who doesn’t want the balance of a ballerina? I’ve seen some variations of this exercise, but this version involves keeping your heels together and toes spread as you sit back into a squatting position while testing hip, knee, and ankle flexibility. If you wish, you can start with a wider stance by spreading your heels slightly apart.
I like to add calf raises for an extra challenge and to engage the underused calf muscles in your calves, which help you with walking and running and aid with forward propulsion and balance.
Not only does this exercise improve your balance, it also strengthens your inner thighs, quads, glutes, glutes (especially the outer glutes), hamstrings, core, and calves, making it a lower-body strengthener and flexibility exercise.
How to do push-ups, squats and calf raises
For this exercise, consider keeping your weight on your heels and sitting back as if you were sitting on a chair behind you. If you find balance difficult, you may find that your body wants to lean forward, shifting your weight onto your toes, so always keep your chest up and move with control rather than speed.
Start with your body weight, then add dumbbells or kettlebells for increased intensity. I also like to add a pulse at the bottom. Remember, when you stand up, you’ll be lifting your toes to raise your calves, so try to keep this all flowing.
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Stand with heels together and toes pointed outward. If you like, you can use your hands to hold the weight in front of your chest
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Engage your core, then push your hips back and lower into a squat. If you can, try keeping your thighs parallel to the floor or lowered
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Keep your weight in your heels and keep your knees in line with your toes
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Pause at the bottom, then push up to stand and squeeze your glutes. Keep your chest lifted and your weight on your heels
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As your hips and knees extend, lift your toes with control
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Pause and squeeze your calves at the top of the calf raise, then slowly lower your heels to the ground
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Aim for 3-4 sets of 8 reps.
Fitness tips from a personal trainer
Image source: Getty Images
If you have trouble squatting with your heels together, there are many benefits to walking farther with your heels apart. Limited movement or even muscle tightness in the hips, knees, ankles, or thoracic spine can inhibit movement.
One way to determine if your posture is correct is to look at your knees. Do they line up with your toes? OK Did they give in? Not so good. Try pushing them out and squeezing your buttocks. As I briefly mentioned above, it’s important to stand up straight and avoid leaning forward. Always consider weight distribution across your feet and into your heels.
When I first started training my dad (he was in his seventies), I noticed that he was trying to squat vertically, which meant he could barely squat. Instead, I taught him to imagine a chair behind him and had him try to sit on it. We have used a chair many times to help him sit his hips back if you need to, which is what I want you to do.
Did you know that your calves are your second heart?
Finally, let’s not forget about calf raises. Did you know that your calves are called your second heart? When these muscles are exercised, the contractions act like a pump to move blood throughout the body, aiding circulation and reducing the potential for swelling or pooling. The more active you can keep them, the better, as they can also help you move around, balance, and exercise.
Let’s not forget that this is a lower body strength exercise that works the legs and glutes to support mobility, daily tasks, and stability; strong glutes also protect your lower back.
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