“Whether you walk, run, or ski, strength and balance exercises can keep you on your feet this winter,” blogs Colorado-based Gale Bernhardt, World Cup triathlon trainer, multisport coach, and author. “Standing on one foot seems pretty easy, but I’ve yet to meet anyone who could do these exercises on the first try.”
Advance through the moves as you gain skill. Beginners: Stand near a stable surface for safety and support. Aim for performing five to 10 sets of any one exercise one to three times weekly.
Step 1: Look forward, stand on right foot, and count 1001, 1002, 1003, 1004, 1005. Repeat on left foot. Build up to 30 seconds per foot.
Step 2: Look forward, stand on right foot, and count to five. Staying on right foot, look over right shoulder and count to five. Then, look over left shoulder, and count to five. Repeat on left foot.
Step 3: Do Step 2 with eyes closed.
Step 4: Stand on right foot with left knee raised and thigh parallel to ground. Count to five. Repeat on left foot. Build up to 30 seconds per foot.
(Stuck on Step 1? Don’t give up! Get moving with balance exercises from the National Institutes of Health.)
1 Comment
Wow! I’ve already run through one set of these moves and can’t wait to get into a real routine. Thanks for these valuable exercises.