Do This Exercise Every Week to Improve Your Balance
Calf Raises are super simple and effective at developing the muscles in our feet, ankles, and lower legs that are critical for preserving solid balance.
What’s the deal?
Nobody wants to fall. Particularly older folks. We’ve all heard of the frightening mortality rates associated with falling. Scary.
It’s usually in our 40-50s that we start noticing a decline in our balance. Some of that erosion is a function of the inevitable ravages of aging. But, most is from disuse.
In the decade I’ve been coaching older members, a common observation is that they have limited range of motion in their ankles. Few can easily raise up on their toes to full ankle extension and hold that position in balance for even a few seconds.
Why? Well, it’s because they don’t do that frequently in daily life and lose the strength to do it safely.
What can we do about it?
A cool thing about ROM and strength - we can train to correct our deficiencies.
Adding the Airex pad makes it a bit harder and challenges the neuromuscular connections involved in balance.
Coaching points:
Do these facing a wall and let your fingertips glide up and down the wall to give you some support.
Squeeze your calves hard and hold it for a second at the top end of the ROM.
Add a little weight with DBs of KBs once you feel comfortable and capable.
How many and how frequently should you do these?
Two to three sets of 12-15 reps with body weight is a good place to start. Add this to your training regimen at least once per week.
We are stronger than our excuses.