Starting Sunday, March 12 @ 11:59 PM, until Sunday, March 19 11:59 PM  your challenge is to ...

Do A Set of Balance Exercises Everyday


This week we challenge you to do one balance exercise per day. Balance exercises are very important to wellness and this week we want to introduce you to a few simple ways to get started.

Why are balance exercises so important?
Balance exercises help strengthen the core muscles. This inevitably also helps with coordination and posture. With balance exercises, you decrease your risk of injury and have greater stability over time.

Be very careful when doing these exercises and please don’t over exert yourself. The point is to do these simple exercises daily.

Balance Exercise # 1: Back Leg Raises:
Stand behind a sturdy chair, holding on for balance. Slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent. Hold position for 1 second. Repeat 10 to 15 times as one exercise. Alternatively switch legs after finishing one exercise.




Balance Exercise # 2: Side Leg Raises:
Stand behind a chair with feet slightly apart, holding on for balance. Slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent. Hold position for 1 second. Slowly lower your leg. Repeat 10 to 15 times as one exercise and alternate between each leg.




Balance Exercise # 3: Balance Walk:
Raise arms to sides, shoulder height. Choose a spot ahead of you and focus on it to keep you steady as you walk. Walk in a straight line with one foot in front of the other. As you walk, lift your back leg. Pause for 1 second before stepping forward. Repeat for 20 steps, alternating legs.



Suggested Reading:
4 Balancing Exercises for a More Muscular Middle - Read more here.
More Balancing Exercises and Videos - Learn more here.
4 Awesome Exercises for Balance and Leg Strength - Watch Video.


This challenge was closed on 3/19/2017


2  members have accepted this challenge.
2  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 
Naresh K Chadha 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


Go back