As we get older, our balance isn’t what it used to be, which means we’re more likely to fall. And after 60, a fall can be much more serious than it was in our younger years. Our bodies take longer to heal, and one bad fall can lead to broken bones, a hip fracture, or even the loss of the independence we fiercely hang on to.
That’s why it’s more important than ever to improve balance as we get older and do balance exercises daily. I know, it all sounds so boring though, right?
And that’s the problem. Most of us don’t think about our balance or even do balance exercises until something goes wrong.
If you want to stay independent, keep doing the things you love, and avoid a preventable fall, learning how to improve balance should be part of your everyday routine. The best part? You don’t need an expensive gym membership, fancy equipment, or a 30-minute workout.
Surprisingly, one of the easiest places to work on improving balance is right where you already spend time throughout the day: your kitchen.
While your coffee is brewing, you can do one simple movement that strengthens your stability, core, and legs and helps lower your risk of falling.
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Why Balance Gets Worse With Age
Before we talk about the exercise, it helps to understand why balance changes as we age.
As we age, our muscles weaken, our reflexes slow down, and staying steady on our feet doesn’t come as naturally as it once did. Without regular movement and balance exercises, it’s easy for our balance to gradually decline.
That’s why making an effort to improve balance daily is so important. Everyday hazards like tripping on an uneven sidewalk, a loose area rug, or a slippery bathroom floor become much harder to recover from.
how to improve balance with this fun and simple movement
The Kitchen Counter Leg Swing helps train your body for those everyday situations. It’s a simple movement you can do at home and one of the easiest ways to improve balance without adding another workout to your day (though you should still be getting in some total body movements at least 4 times a week).
How to do it
- Stand about 12 inches away from and face your kitchen counter; lightly rest your fingertips on the edge for support. You’re using it for safety, not to hold yourself up.
- Keep a soft bend in your knees.
- Lift your left foot a few inches off the ground.
- Keeping your foot elevated, slowly swing your leg forward, then out to the side, and then slightly behind you. Move slowly and with control, keeping your body as steady as possible.
- Return to the center/standing.
- Complete five to 10 swings, then switch legs.
- If you feel strong, try to do this without holding on to the counter or at least try to build up to this.
Why This Works
Standing on one leg activates the muscles around your ankles, hips, and core. As soon as you start moving the other leg, your brain has to kick in and keep up with the movement to keep you steady.
The more you do them, the stronger your body gets and the better it gets at catching you before a stumble turns into a fall.
Exercises like this teach your body how to react in real life, which is why they’re such an effective way to improve balance.
Make It a Daily Habit
One of the easiest ways to build a lasting habit is to attach it to something you already do every day. While the coffee brews, the kettle boils, or the espresso machine warms up, spend one minute doing a round on each leg.
That’s it.
Easy peasy lemon squeezy!
So tomorrow morning, before you take that first sip of coffee, spend one minute taking care of something even more valuable: your balance. Your future self will thank you for it.
And who would have thunk that your kitchen counter would be the best thing to help you improve your balance and age strong and healthy?
Cheers 🍵
