Booklet created by: Katy Rosenberger. Professionally managed by:

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1 Booklet created by: Katy Rosenberger Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education and service. NIFS strives to accomplish this by encouraging the adoption of healthy behaviors which improve the quality of life for people of all ages and abilities.

2 TAKE THIS TEST: Keep eyes closed while standing on one foot for 15 seconds. Can you do it? ABOUT BALANCE: Sensory receptors begin to fail as adults become older and less fit, worsening balance. Improvement in balance can also help improve coordination and posture. Staying in shape will increase the likelihood that your balance will not worsen as much with age. Improve your stomach muscles. Ballerinas have an incredibly strong core because engaging your stomach muscles improves your balance. Performing exercises such as sit-ups will noticeably improve your balance. Note: balance improvement will not develop overnight! It takes time and effort! BOSU SWAY Use a BOSU ball and turn it so that the flat portion is facing up. Stand on top of the BOSU ball, keeping weight evenly distributed to maintain balance. Alternate sides moving body weight from right to left. Continue for 30 seconds. Rest. Repeat. Page 2 Page 27

3 Table of Contents BOSU SINGLE LEG SQUAT Danger of Falls 4 Agility Ladder: Hip Hop 5 Forward Leg Lift 6 Forward Toe Touch 7 Stand On One Leg 8 Tai Chi 9 Tip Toe Raise 10 Shin Strengthener 11 Stair Climbing 12 Chair Repeater 13 Side Leg Raise 14 Hip Flexion 15 Hip Extension 16 BOSU Balance Squat 17 BOSU Balance March 18 Ladder: Kangaroo Jump 19 One Leg Hop 20 Ladder: Flamingo Hop 21 Ladder: Slide 22 One Leg Side Bend 23 Ladder: Horse 24 Ladder: Hop Scotch 25 BOSU Single Leg Squat 26 BOSU Sway 27 Use a BOSU ball with the ball side facing up. Place one foot in the center and gain balance. Slowly lower your body into a single-leg squat. Do not allow your knee to bend past your toes. Page 26 Page 3

4 AGILITY LADDER: HOP SCOTCH DANGER OF FALLS Improving balance will help protect from the danger of falls. Balance often gets overlooked until a problem arises. Ways you can work to improve your balance through typical daily activities: Using the agility ladder. Hopscotch - hop on two feet into the first ladder space, in next ladder space land on two feet spread apart (straddle), hop on two feet in the next space. Repeat this hop/jump pattern until you complete the ladder. As you advance, add more times through and progress to one-legged hops. Practice taking the stairs with one foot per step, rather than using both feet for one step. Participate in a sport that requires you to practice balance (martial arts, yoga, gymnastics, or ballet). Set aside a few minutes each day to practice balancing on one leg. Strengthen your core, which will help improve balance. Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch. Page 4 Page 25

5 AGILITIY LADDER: HIP HOP Using an agility ladder: Hop on one foot into the first ladder space. Hop on the other into the next space. Alternate feet. AGILITY LADDER: HORSE Using the agility ladder. Use a gallop: place leading foot in the first space. Follow with the other foot in the same space. Repeat the ladder multiple times. Page 24 Page 5

6 ONE LEG SIDE BENDS Place hands on hips and stand on one leg. Bend torso to the right and then back to the left. Alternate side bends for 20 seconds. Switch legs and repeat the same steps. Repeat 2-3 times on each leg. FORWARD LEG LIFT Lift one leg slightly off the floor and hold it for five seconds. Repeat five times, then switch to the other leg. Next, try the exercise without holding on, arms at your sides. Once you do not need to hold on, progress to performing exercise with your eyes closed. Page 6 Page 23

7 FORWARD TOE TOUCH Place your feet shoulder-width apart. Raise your hands to your shoulders with your palms facing forward. Extend your right arm and your left foot forward, pointing down with your toes and touching the foot. Return to starting position and do the same with the opposite arm and foot. Repeat five times. AGILITY LADDER: SLIDE Using the agility ladder. Slide - facing sideways move leading foot into a space, the second foot follows into the same space then move leading foot into the next space. Repeat the ladder 2-3 times. Page 22 Page 7

8 AGILITY LADDER: FLAMINGO HOPS Using the agility ladder. Flamingo Hop - hop on the same foot through the ladder. Turn around and return back to the beginning. Repeat 2-3 times. STAND ON ONE LEG Place your feet shoulder-width apart. Extend your arms straight in front of you. Lift your left leg and bend it back. Hold for five seconds. Repeat five times and switch legs. As you improve, practice one-leg standing throughout the day. For example, stand on one leg while you're doing the dishes, reading the newspaper, or watching TV. The more you perform the exercise, the more you will improve your stability. Page 8 Page 21

9 TAI CHI Tai chi is a noncompetitive, self-paced system of gentle physical exercise. To do tai chi, you stand and perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing. Studies suggest that tai chi may improve balance and help prevent falls in older adults. Long-term tai chi practitioners have improved knee joint stability, which aids in balance. Although tai chi is generally safe, consider talking with your doctor before signing up for a class. This is particularly true if you have any problems with your joints, spine, or heart. Do these fluid movements. ONE LEG HOPS Source: MayoClinic.com Stand on one leg. Hop up and down in place on that leg for seconds. Rest. Switch legs and do the same thing. Repeat 2-3 times on each leg. Page 20 Page 9

10 AGILITY LADDER: KANGAROO JUMP Using the agility ladder. Jump with both feet in each ladder space. When you get to the end of the ladder, turn around and return back. Repeat the ladder two more times in this fashion. TIP TOE RAISE Stand up straight, holding onto a table or chair for balance. Slowly stand on tip toe, as high as possible. Hold position. Slowly lower heels all the way back down. Repeat 8 to 15 times. Rest a minute, then do another set of 8 to 15 repetitions. Add modifications as you progress. When you do your strength exercises, add these modifications to plantar flexion as you progress: Hold table or chair with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. Page 10 Page 19

11 SHIN STRENGTHENER Lean your back against a wall with your heels placed seven to eight inches away from the wall. Lift the toes of both feet off the ground as high as possible. This exercise strengthens the shin muscles. BOSU BALANCE MARCH Use the BOSU ball. Stand on top of the BOSU ball and balance yourself standing in the center. Alternate marching each leg so you are marching atop the BOSU ball. March for 30 seconds. Take a quick break. March for another 30 seconds. Page 18 Page 11

12 BOSU BALANCE SQUATS Use the BOSU ball. Balance yourself standing on the center of the BOSU ball. Slowly sit back into a squat position, making sure to never let your knees cross in front of your toes. Repeat the squats for 3 sets of 12 repetitions. STAIR CLIMBING Take extra trips up and down the stairs. If needed, hold onto the banister with one hand and press the other hand against the wall for safety. This strengthens your hips and thighs. Page 12 Page 17

13 CHAIR REPEATER If you are wary of stairs (from the stair climbing exercise), you can strengthen the same muscles (hips and thighs) by standing up out of a chair repeatedly. Grip the arms of the chair if you need to, but you will get more benefit from the exercise if you do not push with your hands. HIP EXTENSION Strengthening the buttocks and lower back muscles is important for good balance. Start with no weights; add ankle weights if you are ready. Stand 12 to 18 inches from a table or chair, feet slightly apart. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward. Hold position for 1 second. Slowly lower leg. Pause. Repeat with other leg. Alternate legs until you have done 8 to 15 repetitions with each leg. Page 16 Page 13

14 HIP FLEXION SIDE LEG RAISES Strengthening these muscles is important for good balance. Use ankle weights if you are ready. Stand up straight; hold onto a table or chair for balance. Bend one knee toward chest, without bending waist or hips. Hold position for 1 second. Slowly lower back to starting position. Pause. Repeat with other leg. Alternate legs until you have done 8 to 15 repetitions with each leg. Rest; then do another set of 8 to 15 alternating repetitions. Add weights as you progress. Strengthening the side muscles of your hips and thighs is important for good balance. Stand up straight, balancing with a table or chair, feet slightly apart. Hold table or chair for balance. Lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Do not point your toes downward; keep them facing forward during this exercise. Hold this position. Slowly lower leg. Repeat with other leg. Alternate legs until you repeat exercise 8 to 15 times with each leg. Rest. Do another set of 8 to 15 alternating repetitions. Page 14 Page 15

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