Add balance training to your routine
Description
Prevent falls and maintain mobility with science-backed balance training. Studies show just 10-15 minutes, 2-3 times weekly reduces fall risk by 23% as you age.
Why we recommend this
- Balance training becomes increasingly important as we age to prevent falls and maintain mobility.
- A systematic review published in the British Journal of Sports Medicine found that balance and functional exercises reduce falls by 23% in older adults.
- Tai chi, in particular, has been shown to improve balance, proprioception, and lower body strength, with a meta-analysis in PLOS One reporting a 43% reduction in falls risk.
- Balance training also enhances body awareness and coordination, which translates to improved performance in daily activities and sports.
Usage
Perform balance training exercises for 10-15 minutes, 2-3 times per week. Start with simple exercises like single-leg stands, heel-to-toe walks, and standing on a balance cushion. Progress to more advanced exercises like tai chi, yoga, or standing on a wobble board as your balance improves.
Timing
Morning or afternoon
Important notes
- Start with basic balance exercises and gradually progress