There are certain things we do as part of our every day routine- making the bed, brushing our teeth, bathing and eating to name a few. While all of these incorporate movement, there are also certain foundational exercises that are beneficial to perform every day. Even though you may have designated “workout” days, consider incorporating the following 5 moves into your daily routine to maintain your balance, strength, and mobility over time.
The best part: they shouldn’t take up more than 10 minutes of your day.
These exercises are easy to do at home! You also don't have to do them all at one time. If you are stiff in the mornings, consider doing a few of them when you get out of bed. You can also do them during commercial breaks, or whenever feels right for you to make a normal, daily routine. At first glance, they may look basic, however they are challenging for most people. In order to complete them with good form, especially those that challenge your non-dominant side, it will take practice. However, they are excellent movements that will help you independent and prevent falls. You can make them more difficult (or easier) with the suggestions below.
EXERCISE #1: SIT TO STANDS
Instructions: Grab a sturdy chair (no wheels!) with arm rests if needed. Sit at the edge of the chair with your feet flat on the ground, about 8 inches apart. Lean forward and use your legs to help you stand up. Slowly lower yourself back down to the starting position. Repeat 10 times.
Make it easier: Use your arms to help push yourself up and lower yourself down; sit in a higher chair.
Make it harder: Once you can perform 2-3 sets of 10, switch out your chair for a lower chair- you'll have to work harder to stand up! Or, remove the chair altogether so you perform a full bodyweight squat.
EXERCISE #2: TANDEM STANCE
Instructions: Stand upright and place one foot in front of the other, like you are standing on a tightrope. Balance in this position for about 30 seconds, then switch and place your other foot in front. Try to perform 3 on each side.
Make it easier: Use support from a chair, counter, table, etc.; instead of placing your foot directly in front of the other, try placing it in a staggered position (not touching, but still in front).
Make it harder: Do not use support; stand on something unsteady such as a pillow or towel to challenge your balance more!
EXERCISE #3: SINGLE LEG BALANCE
Instructions: Stand on one leg and try to balance for 30 seconds. Then, switch and repeat on the other leg. Perform 3 times on each side.
Make it easier: Use support from a chair, table, counter, etc.; place the toes of your other foot on the ground.
Make it harder: Do not use support; stand on something unsteady such as a pillow or towel to challenge your balance more!
EXERCISE #4: SIDE KICKS
Instructions: Stand with both feet flat on the ground and hands on a chair, table, or counter for support if needed (this is not a balance exercise). Shift your weight onto one leg and bring the other leg out to the side, angled slightly back behind you. You should feel this more in the back and side of the hip rather than the front. Perform 10 on each leg.
Make it easier: Do not lift your leg as high out to the side.
Make it harder: Once you can perform 2-3 sets of 10, add ankle weights or a resistance band around your ankles!
EXERCISE #5: FARMER'S WALK
Instructions: While holding a free weight at your side (this can be anything- a water jug, your purse, a book, briefcase, etc.), walk for about 1 minute, then switch the weight to your other hand. Try to maintain an upright posture while walking and keep your core engaged.
Make it easier: Choose an object that weighs less.
Make it harder: Choose an object that weighs more! Just make sure you are able to keep good form.
We hope you enjoy these exercises and find them helpful! As always, safety is key especially if you are performing these in your home. If you have balance problems or injuries, talk to your doctor first about safe exercise.
Stretching is also helpful to incorporate into your daily routine, especially as we get older. Enter your email here and we'll send you our free ebook: Quick Guide to Stretching!