簡單的平衡訓練，幫助我在 80 歲依然站得穩 朋友們，今天想和大家分享一件很個人的事。我今年已經 80 歲了，去年做過一次腦部手術。手術後整體恢復得不錯，走路沒問題（我每天大約走 5,000 步），一週可以打五次乒乓球，每次一小時，坐下再站起來也很輕鬆，吃得香，睡得好。但有一點一直困擾著我 —— 我沒辦法單腳站得穩。
起初我並不在意，心想：反正其他方面都挺好嘛。但慢慢我意識到：單腳站不穩，意味著跌倒的風險更高。而跌倒，是我們這個年紀最要小心的事情之一。
於是我開始找一些簡單的日常練習，在家裡就能做，不需要健身房或特別的器材。最後整理出一套 每天 10 分鐘的平衡訓練。今天想分享給你們，或許也能對你或身邊的人有所幫助。
我每天的 10 分鐘平衡訓練
🧍 1. 腳跟貼腳尖走路（2 分鐘）
走直線，每一步都讓前腳的腳跟碰到後腳的腳尖，就像走「地面上的鋼索」。往前走 10–15 步，再折返。
🦵 2. 單腳站立（有支撐）（2 分鐘）
扶著穩固的椅子，抬起一隻腳離地一點，嘗試保持 10–20 秒，再換腳。如果搖晃，不要緊 —— 這正是身體在學習的過程。
➡️ 3. 側抬腿（2 分鐘）
站在椅子後方，雙手扶椅背，慢慢將一條腿往側邊抬起，停留 2–3 秒，再放下。每條腿做 10 次。這對臀部肌肉特別有幫助，能增強支撐力。
🪑 4. 坐下—站起（不用手）（2 分鐘）
坐在穩固的椅子上，雙腳平放，用腿部力量站起來（不用手扶），然後慢慢坐下。重複 10 次。這能保持腿部力量，對日常動作很重要。
👀 5. 走路時轉頭（2 分鐘）
慢慢往前走的同時，把頭左右轉動。來回走幾次。這有助於訓練在視線變換時保持平衡 —— 就像我們生活中邊走邊看四周的情況。
為什麼要這樣做
整套練習只要 10 分鐘。我通常會在早晨寫完博客之後，或者晚餐前做一遍。做完會覺得人更穩、更有信心，而且心裡踏實。
到了我們這個年紀，我希望自己能繼續走路、繼續打乒乓球，也能繼續和大家分享故事。而「平衡」就是能讓我做到這些的基礎。
如果你和我年紀相仿，甚至還年輕一些，也可以試試這套動作。在牆邊或穩固的椅子旁開始，慢慢來，不用追求完美。只要每天堅持一點點，就會有收穫。
💬 你呢？你有沒有自己的小訓練，幫助保持穩健和力量？很希望聽到你的分享，也許我們可以互相學習。
A Simple Balance Routine That’s Helping Me Stay Steady at 80
Friends, let me share something personal with you. I’m now 80 years old, and after my brain operation last year, I noticed one thing that still bothers me: I can’t stand steadily on one foot. Walking is fine (I average about 5,000 steps a day), I play ping pong five times a week, I can sit and stand without trouble, and I sleep and eat well. But that one-foot balance? Not so good.
At first, I brushed it off. After all, I’m still active, and most of my check-ups are fine. But then I realized: not being able to balance on one foot means I’m more at risk of stumbling or falling. And falls are something none of us want at our age.
So, I looked for a short daily routine I could do at home — nothing fancy, no gym required. Just simple, safe movements to retrain balance. And I’d like to share it with you, in case it helps you or someone you care about.
My 10-Minute Daily Balance Routine
🧍 1. Heel-to-Toe Walk (2 minutes)
Walk in a straight line, placing one foot directly in front of the other so the heel touches the toe. Like walking on a tightrope, but on the ground. Forward 10–15 steps, then back.
🦵 2. Single-Leg Stand with Support (2 minutes)
Hold a sturdy chair. Lift one foot a little off the floor and balance for 10–20 seconds. Switch legs. If you wobble, no worries — that’s how your body learns.
➡️ 3. Side Leg Raises (2 minutes)
Stand behind a chair, lift one leg sideways, hold briefly, then lower. Do this 10 times per leg. Great for hip strength, which supports balance.
🪑 4. Sit-to-Stand Without Hands (2 minutes)
From a chair, stand up using your legs (no pushing off with arms), then sit back slowly. Repeat 10 times. This keeps leg muscles strong for everyday movements.
👀 5. Head Turns While Walking (2 minutes)
Walk slowly across the room while turning your head left and right. This helps train balance when your vision shifts — just like in real life when we look around.
Why I Do It
It only takes me 10 minutes, and I usually do it after my morning blogging or before dinner. The routine makes me feel steadier, more confident, and honestly, it gives me peace of mind. At 80, I want to keep moving, keep playing ping pong, and keep sharing stories with you. Balance is the foundation that lets me do all that.
If you’re around my age, or even younger, maybe give it a try. Start slow, do it near a wall or a sturdy chair, and don’t worry about perfection. Every small effort adds up.
💬 What about you? Do you have your own little routine to stay steady and strong? I’d love to hear about it — maybe we can all learn from each other.
No comments:
Post a Comment