6 Daily legs move from the trainer

Restore your balance to maintain an active and independent life as you age.

If you are 60 years of age or older, improving and maintaining your balance should be a priority when you exercise. After all, at this stage of life, many tasks, including aspects of you balance– begins to decrease naturally. Balance relies heavily on a combination of vision, inner ear, and sensory abilities that help your body react and stay steady.

“Vision, the inner ear, and nerve receptors in the joints become less sensitive over time, so your brain has to work harder to understand where your body is in space.” Denis ChakoyanCertified Rhode Island Fitness Trainer and Owner of Basic Cycle and LaGree Fitness with over 16 years of experience under her belt training people of all ages and fitness levels. “Staying active significantly reduces these changes, but it does not completely stop the natural aging process that affects these systems. Therefore, someone who regularly walks, lifts weights, or cycles, may still notice that they are less stable on one leg or moving over rough terrain than they were 20 years ago.”6254a4d1642c605c54bf1cab17d50f1e

Standing on two feet can help you maintain your independence so you can live life to the fullest. So we spoke to Chakoyan, who shares six daily leg exercises that can restore balance faster than the lungs. These movements strengthen the muscles that are important for maintaining your stability during daily activities such as walking, getting up from a chair, and climbing stairs.

“They struggle together to balance, coordinationand lower body strength without requiring complex equipment or advanced fitness levels. They also train the feet, joints, bones, and core to work together, which is exactly how balance works in real life.” These exercises mimic everyday movements, making improvements more practical and easy to incorporate into the daily routine. When done consistently, they can help reduce the risk of falls while building confidence and independence with movement.

Sitting down

1. Begin by sitting in front of a sturdy chair with your feet tucked under your knees.
2. Bend forward a little.
3. Try to stand up without using your knees, hands or extra support.
4. Use the controls to slowly sit up.

One-legged stand

1. Stand tall on a flat surface with your feet medial-width apart and your arms at your sides.
2. Shift your body weight to your left leg.
3. Lift your right leg off the ground.
4. Engage your core while keeping your shoulders above your ribs and level with your hips.
5. Time starts when your foot leaves the floor and stops when your foot hits the ground.
6. Balance on one leg with closed eyes for 1 minute.
7. Repeat on the other side.

Walk from heel to toe

1. Stand tall.
2. Begin walking straight, placing one foot in front of the other, heel to toe.

He carries a calf

1. Starting tall, stand with your feet shoulder-width apart, facing a sturdy chair, with your hands resting slightly on the back for support.
2. Engage your core.
3. Slowly rise to your toes.
4. Hold at the top for 2 to 3 seconds.
5. Lower back down with control.

Side legs standing

1. Begin by standing tall with your feet at your sides and hands under you, or holding on to a sturdy chair or wall for support.
2. Engage your core and shift your weight to your left leg.
3. Keep your right leg straight and toes pointing forward as you lift it out to the side as high as you can.
4. Hold at the top for a moment before lowering.
5. Repeat on the other side.

Steps

1. Start standing tall facing a sturdy exercise bench, plyometric box, or a step that is about knee level.
2. Plant your left foot firmly on the ground, keeping your core engaged and your chest up.
3. Push through your left heel to lift your body until your left leg is straight and you are standing on the ground.
4. Use control to lower back to starting position.
5. Repeat on the other side.

Alexa Mellardo