5 Stability moves to effort

Five endurance moves to test your balance, control and coordination after 60

Balance is one of those physical abilities that most people don’t think about until they slip. But when you turn 60, National Institutes of Health says that maintaining balance is more important than ever because it affects almost every aspect of daily life, from walking and climbing stairs to carrying groceries and getting up from a sitting position.

You may not realize that balance involves more than your feet or standing on one leg. It relies on it multiple systems work together at the same timeincluding your muscle strength, joint stability, vision, coordination, reaction time and core control. When one of these systems weakens with age, your balance is disrupted.

Fortunately, your balance can be learned and measured with endurance exercises. These movements can serve as indicators of your balance so you know what needs to be improved so that you can age as healthily as possible.

If you don’t know how to go about improving your balance, ETNT is here to help. we talked with James Bickerstaff, CPTpersonal trainer in OriGymwho shares his top five stability moves for those 60 and older to test their balance. “Balance isn’t just about your legs, your core is important, too,” says Bickerstaff. For example, bird dogs train your body to resist unwanted movements and help improve your grip and control.

If you can perform the following exercises with confidence and control, your stamina is probably better than many people your age. Read on to learn more.

(Next: Don’t This 10-Minute Standing Routine Builds More Strength Than Exercising After 60.)

Single base

Single-base is one of the simplest, yet most transparent, balance sheet estimates available. Standing on one leg requires your ankles, knees, hips, and core to constantly make small adjustments to maintain stability.

“This movement challenges the small stabilizing muscles around the ankles, knees, and hips,” explains Bickerstaff. “If you can stand comfortably, that’s a sign that your balance is in good shape.”

How to do it:

1. Stand tall with your feet hip-width apart.
2. Strengthen your core and maintain good posture.
3. While balancing on your standing leg, lift one leg a few inches off the floor.
4. Keep your chest up during the hold.
5. Look straight ahead instead.
6. Avoid scratching the floor with your fingers.
7. Do two to three sets of 20 to 30 seconds per leg. Rest 45 to 60 seconds between sets.

Walk from heel to toe

“Heel-to-foot contact narrows your base of support and forces your body to make constant balance corrections, which are out of control in people over 60,” says Bickerstaff. This exercise also mimics the dynamic stability of walking, which is important for healthy aging.

How to do it:

1. Standing tall at one end of the walking path.
2. The focus is on a fixed point ahead.
3. Place the heel of one foot directly in front of the toes of the opposite foot.
4. Walk slowly and with intention.
5. Keep your hands relaxed at your sides.
6. Maintain an upright position throughout the movement.
7. Continue placing each leg directly in line.
8. Aim for two to three sets of five to eight moves. Rest 45 to 60 seconds between moves.

Single legs from sitting to standing

Standing up from a chair using one leg requires considerable strength, coordination and balance. “It’s a great indicator that your lower body endurance is above your average age,” says Bickerstaff.

How to do it:

1. Sit in a sturdy chair.
2. Place one foot firmly on the floor.
3. Extend your opposite leg in front of you.
4. Lean forward slightly from your hips.
5. Push through the supporting leg to stand up.
6. Keep your chest up as you move.
7. Balance at the top of the movement for one to two seconds.
8. Slowly lower yourself back into the chair.
9. Do two to three sets of five to eight repetitions per leg, resting 45 to 60 seconds between sets.

Dog birds

Chicken Dog keeps challenging stability through your core, hips, and shoulders while training your body to resist unwanted movement and improve alignment.

How to do it:

1. Get down on your hands and knees.
2. Place your hands under your shoulders.
3. Place your knees under your hips.
4. Flatten your core and keep your spine neutral.
5. Extend your right arm forward.
6. At the same time, extend your left leg back.
7. Hold for one to two seconds as you hold your levels.
8. Return to the starting position with control.
9. Perform two to three sets of five to eight repetitions per side. Rest 45 to 60 seconds between sets.

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Clock Balance Check

“Reaching out in different directions while balancing on one leg simultaneously tests your stability, coordination, and lower body strength,” says Bickerstaff. Because you’re forced to reach in different directions while standing on one leg, the hourglass balance test puts your stability, coordination, and lower body control to the test.

How to do it:

1. Stand on one leg and brace your core.
2. Imagine standing in the center of the clock face.
3. Bring your free leg forward and tap lightly on the floor.
4. Return to center position.
5. Extend your leg to the side.
6. Return to the center again.
7. Reach slightly behind your body.
8. Do two to three rounds per leg, resting 60 to 90 seconds between rounds.