Get Fit, Get in Control: Balance Exercises

Get Fit, Get in Control: Balance Exercises


Hi, my name is Michael See, clinical exercise
physiologist and diabetes educator at the Joslin Clinic. Balance refers to the ability
of the body to stay upright when external forces distract you. Balance is so important
for older adults and individuals with diabetes complications such as neuropathy, which can
increase your risk of falls. The good thing is that with some simple exercises, balance
can be improved at your home, so let’s get to it. The first exercise we’re going to do
is ankle rolls. So support your body weight on one leg, on your left leg and bend it.
Then place your right heel on the ground. Now, make circles with your ankle. Do five
to ten circles clockwise and five to ten circles counterclockwise. Be sure to bring that toe
all the way up to your shin each time so you feel the muscles of your shin. The next exercise
we’re going to do to improve balance is heel to toe walking. Find a straight line, place
your one foot in front of the other. You can place your arms out to the side, or across
your chest and walk heel to toe. Start to do this for about ten feet and gradually increase.
These exercises can be done two to three times a week. Start by performing one set of five
to ten repetitions each. Gradually increase to two to three sets per session.