Improve Bodily Balance and Muscle Strength to Prevent Falls With Single Leg Exercises | The Epoch Times

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Improving Balance and Muscle Strength to Prevent Falls

This article emphasizes the importance of balance and muscle strength in preventing falls, especially as we age. It highlights that declining sensory systems, central nervous system, and musculoskeletal system contribute to reduced balance and increased fall risk.

Research and Benefits

A study showed that individuals unable to stand on one foot for 10 seconds had a higher all-cause mortality rate. Resistance training, such as single-leg exercises, improves balance, prevents falls, and enhances daily activities.

Key Points of Balancing on One Foot

  • Foot Placement: Start with the whole foot and progress to tiptoe.
  • Surface: Begin on a firm surface and gradually progress to softer surfaces.
  • Safety: Use a chair or wall for support, especially when starting.

Five Single-Foot Exercises

The article details five exercises:

  • Single Foot Standing: Hold onto a chair initially, then progress to arms open.
  • Stand on One Foot (Tiptoe): Lift the heel of your standing foot.
  • Balance on Slippery Ground: Practice sliding your foot on a towel or cloth while slightly squatting.
  • Lunge with Knee Lift: Lunge, then lift the back knee towards your chest.
  • Aircraft Simulation Training: Stand with arms out, lifting one foot while maintaining balance.

The article advises starting slowly, gradually increasing the duration and difficulty of each exercise.

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As we age our body’s balance systems can weaken. Regular exercises on one foot or leg can help us maintain or restore our ability to stay upright.

Maintaining good balance at all times is the cornerstone of health. Good balance reduces the risk of falls and injuries and improves quality of life.

As we age, our sensory systems, such as vision and somatic sensation, central nervous system, and musculoskeletal system gradually decline, resulting in reduced balance control, which increases the risk of falls and other adverse health outcomes.
A study published in the British Journal of Sports Medicine, analyzed 1,702 participants aged 51 to 75 and found that those who could not stand on one foot for 10 seconds had a higher all-cause mortality rate than those who could.
Studies have shown that resistance training, such as standing on one foot, can increase muscle strength in older adults, improve balance, prevent falls, and enhance performance in daily activities, such as endurance and speed in walking, as well as stair climbing.
Regular practice of the following five practical, one-legged standing exercises that can increase your muscle strength and body coordination, prevent falls, and help improve overall health.

Key Points of Balancing on 1 Foot

When practicing standing on one foot, there are three key areas worth noting:
  1. Size of the foot’s standing spot: The smaller the standing area, the more unstable the ankle. The single foot standing routine can start with standing with the entire sole of the foot on the ground, and progress to standing tiptoed.
  2. Support material under your feet: The softer the material, the harder it is to stand steadily. In the initial stages, you can practice standing on the floor, and as you progress, you can practice standing on a yoga mat. In addition, you can always try practicing barefoot or massage your foot soles to increase the sensitivity of your feet prior to practicing.
  3. Safety precautions during practice: It is recommended that beginners stand by a chair or wall to support their body if they become unsteady and to avoid falling due to shifts in the center of gravity.

5  Single-Foot Training Exercises

You can practice the following five one-foot standing movements at home. Pay attention to gradual progress and gradual improvement in coordination:

1. Single Foot Standing

Step 1: Lift one foot. If there is concern about being unstable, you can hold on to the wall or a chair.

Step 2: Once you become proficient, you can stand on one foot with your arms open. Start with a 10-second cycle, gradually increasing the duration.

2. Stand on One Foot

Step 1: While standing on one foot, lift the heel of the supporting foot and stand on tiptoe.

Step 2: If you feel the body starting to wobble, you can hold on to the wall or a chair. Once you become proficient, you can practice with your arms open.

3. Balance on Slippery Ground

Step 1: Hold the chair with one hand, bend the leg beside the chair slightly for a half squat posture.

Step 2: Place the other foot on a piece of cloth or small towel and slide it forward, sideways, and backward.

4. Lunge With Knee Lift

Step 1: Stand with your feet shoulder-width apart, step one foot back and squat, with your thigh and calf at 90 degrees.

Step 2: When standing up, lift the back leg and bring the knee forward and up.

Step 3: You can practice by holding onto a chair with your hands at the beginning. Once you become more proficient, you can try practicing hands-free.

5. Aircraft Simulation Training

Step 1: Stand with your feet shoulder-width apart, squat slightly, and open your arms 180 degrees.

Step 2: Lift one foot off the ground and try to maintain a balanced body. Advanced users can increase the height of the back leg lift or add a front leg squat.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.

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Category: Fitness
Tags: balance Muscle Strength falls exercises aging
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