BETTER BALANCE IN ONE WEEK
Could mastering the art of standing on one leg unlock a longer life?
Worried about your wobble? You should be. People who were unable to stand on one leg for 10 seconds (the ‘flamingo’ test, right) were 84% more likely to die early compared to those who could do it easily, according to a recent Brazilian study. Fortunately, you can quickly better your balance – and health – by incorporating each of these simple tricks and exercises into your week.
1 CHALLENGE YOURSELF REGULARLY
Use any opportunity to try balancing for 10-30 seconds on each leg. Do it while you’re…
✣ Brushing your teeth
✣ Talking on the phone
✣ Waiting for the bus or train
✣ In the supermarket queue
✣ Waiting for the kettle to boil
2 WORK YOUR LOWER BODY
People who struggle to sit down and get back up without support are five times more likely to die young, the Brazilian researchers found. Practise chair sits to improve. Stand in front of a chair with your back to it. Bring arms forward, and lower down on to the seat, keeping knees in line with toes. Push through your feet to come back up to standing. Work up to three sets of six repetitions, and challenge yourself by doing them one-legged when you’re ready.
3 TAKE THE STAIRS
Stair-climbing not only improves strength and fitness, it was also found to improve balance in a Scandinavian study. You’re working against gravity as you push your body weight upwards, so it’s a win-win.
4 DO HEEL RAISES
These exercises strengthen your calves, which will increase ankle stability. You can do them when you’re out and about on the kerb or create a step out of a stack of books so you can try them as you watch TV.
✣ Stand half on the step so that just the balls of your feet remain on it. Push up on to the balls of your feet, hold for a count of three. Do 10 reps at a time. Hold on to something if you need to, as this one is just about getting stronger.
5 HIT THE TRAILS
Walking is a simple way to build lower-body strength and balance, but choosing paths that are uneven, such as fields or dirt tracks when possible, will do this quicker than always opting for roads. Use the free Komoot app (IOS, Android) to find routes near you – you may be surprised at how many are nearby even in urban areas. As the evenings get darker, walk with a friend to stay safe.
6 SHIFT YOUR WEIGHT
This is a good way to subtly practise your balance. Stand with feet hip-width apart, weight equally distributed, before shifting your entire body weight to your left side and lifting your right foot a few inches. Hold for up to 30 seconds before switching sides.
7 BE AWARE OF YOUR POSTURE
Good alignment minimises the load on muscles and joints and in turn creates maximum mobility and stability for the whole body. Avoid locking your knees and ensure shoulders and arms are relaxed. Keep any slump or arch in the lower and upper back to a minimum. Don’t tip your head forward or backwards.
8 CARE FOR YOUR CORE
Strong abdominal muscles are key, as they help to protect the back and keep you stable. Simple abdominal tucks that can be done anywhere involve drawing the lower part of your tummy back to your spine for a count of 10 without holding your breath or clenching the buttocks.
9 DON’T FORGET YOUR FEET
While you’re sitting on the sofa, practise using your toes to grip and scrunch up a towel to strengthen any underused foot muscles. Alternatively, spend a few minutes using your toes to pick up and then release marbles.
10 PRIORITISE SLEEP
It’s thought that going short on shut-eye slows reaction times. Those who slept more than five to seven hours each night were 40% less likely to fall than those who slept for less time in a study of 3,000 women by the California Pacific Medical Center.