Balancing & Breathing Exercises You Can Do at Home
by Susan Ingraham, BCRPA-Certified Fitness Instructor, Specialist in Third Age and Special Populations
Choose from the following for a 10-Minute Balancing Practice Session
Foot Circles: Point your foot forward, to the side, and to the back, then raise the foot slightly over the floor and circle it in one direction 4 times, then do the other direction. Repeat on the other foot.
Heel-to-Toe Stand: Stand with the toe of one foot touching the heel of the other foot. Close eyes. Balance. Repeat with the other foot in front.
Heel-to-Toe Walk: Walk 4-5 steps with a heel-to-toe position. Try doing it while moving the head side to side. Try doing it while your eyes are closed.
Instep-to-Toe Walk: Do the same thing as in the Heel-to-Toe Walk.
Baby Steps Walk: Do the same thing as in the Heel-to-Toe Walk.
Stand on One Leg: Lift one leg as far as a bent knee of 90°. Hold. Repeat on the other leg.
Choose from the following for a 10-Minute Breathing Activity
Abdominal Breathing: Place one hand on chest and the other on abdomen. Breathe in slowly and let abdomen rise. Exhale slowly. Watch abdomen sink.
4-7-8 Breathing: Inhale for 4 counts. Hold for 7. Exhale for 8.
Bellows Breathing: Breathe in and out; three in one second. Produce quick movement of diaphragm, suggesting bellows. Breathe normally after each cycle. Do not do more than 15 cycles. (Tends to make you dizzy.)
Calm Breathing: Inhale to 5 counts. Hold breath to 5 counts. Exhale to 5 counts. Take 3 normal breaths. Repeat 3 times, or for up to 5 minutes.
Chinese Breath: First short inhale, lift arms straight out in front. Second short inhale, lift arms straight out to sides. Third short inhale, lift arms straight over head. Exhale, arms back down to sides.
Humming Breath: Inhale, fill belly. Fill chest. As you exhale, make a humming sound. Relax.
Progressive Muscle Relaxation: Tense a group of muscles for 7-10 seconds. Release. Go limp. Repeat with another group of muscles.