Never take for granted your ability to stand on one leg! It will be vital for life.
‘As we age, we lose balance function through loss of sensory elements, the ability to integrate information and issue motor commands, and because we lose musculoskeletal function.’1
In the first exercise, I use a task based drill. This increases the neurocognitive demands and creates a greater subconscious control of balance, which is most useful when moving around in life.
‘Today we view balance to include the entire organism and the interactions between that organism and the environment.’1
I recommend you try these 2 exercises before and after the core circuit to see if there is any difference when you have warmed up the trunk, as it is as vital for balance as the foot and ankle are and you may be surprised to notice a difference.
- Konrad HR, Girardi M, Helfert R. Balance and aging. Laryngoscope. 1999 Sep;109(9):1454-60. doi: 10.1097/00005537-199909000-00019. PMID: 10499055.
Below is the real workout however and you can skip right to it if you prefer! It’s all about the ‘core’ which I count as all the joints of the pelvis, spine and ribcage and associated musculature.