Exercises to improve balance and gracefulness can protect both your body and spirit by lowering your risks of appearing clumsy, tipsy and out of control. As part of a well-rounded fitness program, exercises strengthen your muscles, enhance independence and make performing everyday activities such as walking stairs less cumbersome. Check with your doctor first since not all exercises may be appropriate for your condition.
Medicine Ball Workout
Exercises to improve balance and gracefulness can incorporate medicine balls as exercise tools. Start by kneeling on the floor or exercise mat with a medicine ball in front of you, according to ExRx.net. Get into the pushup position by slowly straightening your legs, placing your feet shoulder-width distance apart. Place your right hand onto the ball and your left hand onto the floor. Slowly lift your body so your shoulders are directly over your hands. Keep your left arm straight and your right elbow slightly bent. Slowly lower your body toward the floor by bending both elbows. Slowly push your body back up toward the ceiling and rotate your upper body by straightening your left arm while reaching for the sky. Return your body to the original position. Repeat this exercise 10 times. If this version is too challenging, do the exercise without the ball.
Balance Walking
Balance and gracefulness exercises will help people of all ages and different levels of physical conditioning by reducing risks of falling and tripping. Start working on your sense of balance by doing a heel-to-toe exercise, according to the National Institute on Aging. Stand up with your feet shoulder-width distance apart. Lift both arms to the sides so your body looks like the letter "T." Focus your eyes on a distant point in front of you. Slowly lift your right foot and place the heel in front of your left foot. Take 10 steps using this maneuver. Relax 20 seconds. Repeat this exercise twice. If this exercise is too difficult, walk next to a wall for extra support.
Chair Balancing
Strengthening your lower body muscles will improve your balance by providing a stronger support system to carry around your body weight and support your upper body. Work on improving your lower back and buttock muscle strength by doing a standing leg curl, according to the National Institute on Aging. Stand facing the back of a firm chair, feet shoulder-width distance apart. Place both hands onto the chair for balancing purposes. Slowly inhale. Slowly lift your right foot and move your leg toward the back, keeping your knee straight. Do not lean forward. Hold this position for five seconds. Slowly inhale and return to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg. For an extra balance challenge, support your body weight by using only your fingertips instead of your entire hand.
Shifting Weights
Shifting body weight between legs provides a good initial exercise to improve sense of balance, according to Mayo Clinic. Start the exercise by standing with your feet shoulder-width distance apart, weight evenly distributed between both feet and legs. Slowly transfer your entire body weight onto your left foot as you gently lift your right foot. Hold this position for 10 seconds. Slowly lower your leg to the original position. Relax 10 seconds. Repeat this exercise five times. Do the exercise again using the left leg. Gradually increase time and repetitions as your strength and balance increase.
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