How many of us can honestly say we are not afraid of falling? It’s true that this fear increases with age—and loss of balance is a well-founded concern for the elderly, as a recent New York Times article reveals the frightening statistics of how deadly a fall can be. But even the youngest and healthiest person is at risk of slipping on a patch of ice, missing a step on a staircase, or tripping over an unseen object in their path. Of course, this doesn’t mean there isn’t a way of minimizing your chance of stumbling and injuring yourself.
In her new book, experienced personal trainer Carol Clements details an essential 10-week plan that will help improve your balance. Better Balance for Life offers simple and convenient exercises that can be easily incorporated into your daily schedule, including standing on one foot while brushing your teeth, extending your toes and flexing your ankle while watching TV, and much more!
Banish the fear of falling with these sample exercises from the book:
Brushing Teeth Balance—Finger Touching Base
Each time you brush your teeth, morning and night, steady yourself by placing your fourth (ring) finger of the non-toothbrush-holding-hand on the edge of the sink or bathroom counter. Move one foot slightly behind you and off the floor. Stand on one leg while keeping the fourth finger on the sink edge.
Even with the one finger on the sink you might lose your balance, so be ready to touch the foot down to rest your toe on the floor until you feel steadier; you can then take the foot back off the floor to continue balancing while you brush your teeth. Keep the fourth finger on the sink or counter edge at all times.
Don’t worry if you lose your balance. If you need to, just keep resting the toe of the nonstanding foot on the floor. This balance may take some time and practice.
Alternate the standing leg for morning and night brushing.
Television Time—Mind-to-Foot Control
You’ve used muscle power to stabilize your shoulders. You powered your hips to squat up to standing. Now, let’s work your feet.
While watching TV, take off your shoes and interlace your fingers with your toes to separate them. (Last week’s shower activity of towel drying in-between your toes stretched your toes apart, so now they will accept your interlaced fingers more readily.)
After that preparation, prop one foot on the coffee table or couch and spread all five toes so no toe touches another. Fan the toes in this way ten times for each foot.
Alternate pointing your foot, extending your toes away from your face, then flexing your ankle, drawing the toes toward your face. Use this three-part heel-ball-toe sequence: (A) extend the ankle, (B) push through to the ball (metatarsal) of the foot with your toes still flexed toward your face, and (C) extend your toes. Return to the starting position in reverse order, flexing the toes only at first and then through the foot to the ankle. Do the three-part extension and flexion ten times for each foot.
Now wiggle one toe at a time, from the big toe to the little toe. At first you may not be able to get your mind to connect to your foot very well, but it will get better as you progress through the week. Relax the rest of your body while you focus on your foot. Don’t try to move your toes with your knee, hip, or face!
Repeat the sequence with the other foot.
