Photo by: Ray Lei – Pexels
Balance exercises are great for people of all ages. Even if you currently have poor balance, you can work to restore it. Incorporating strength training, stretching, and balance exercises can all contribute to improving your stability. Poor balance is often caused by muscle weakness and unstable joints. Certain health conditions such as multiple sclerosis, Parkinson’s, stroke, and head injuries may alter a person’s balance. Medications are also known to cause unsteadiness.
Balance starts declining around age 50 (NIH) unless it’s offset with exercise. Healthcare professionals can perform an array of tests that are indicators of longevity, fall risk, and fall prevention. Balance exercises are beneficial throughout life for maintaining physical function. Building lower body strength can help you retain balance as you age and can make daily activities easier. Here are some of the reasons why balance is important:
Posture/alignment
Athletic performance
Strength coordination
Mobility/flexibility
Proprioception (the body’s sense of its own position, movement, and orientation in space)
Reduced pain/discomfort
Injury prevention
Stronger core
Reduced stress
Improved focus/concentration
Overall well-being
The cerebellum, also known as the “little brain” is responsible for coordination, balance, and fine motor control. It stimulates brain function including speech, attention, eye movements, swallowing, and equilibrium. Balance is important for a healthy heart and brain and is linked to overall health because it helps a person maintain their independence. It’s also the key to achieving total physical fitness. It aids in cognitive function while improving memory and spatial cognition. Balance is responsible for the following:
Increased energy – improving efficiency of movement
Supporting daily activities – allows multi-tasking
Enhanced learning – frees up mental resources
Improved quality of life – enriched physical capabilities
Boosts happiness – reduces stress and improves self-esteem
Better mood – releases endorphins and serotonin
To integrate balance into your workouts, start with simple exercises and progress to more challenging ones. I’ve been adding these in between my strength training sets. On days when your schedule is jam-packed and you are pressed for time, stand on one leg while cooking or brushing your teeth. This also works at a stand-up desk at the office. There are plenty of ways to get develop this skill, but you may have to be creative. Here are a few exercises to get you started:
Simple:
Heel to toe walk
Stand on one foot
Sit to stand (without using your hands)
Side leg raises (behind a chair)
Standing march
Yoga (tree pose)
Intermediate/Advanced
Single leg deadlift
Step-ups
Rebounding (mini trampoline)
Yoga (downward dog, chair pose, boat pose, side plank)
Tai Chi
Balance board
Bosu exercises
Walking backward on a treadmill (incline)
Balance can improve with consistent practice and can continuously evolve over time. Stability exercises should be part of your regular routine (2-3 times per week, 5-10 minutes) and will keep you steady on your feet. As you get more comfortable with these exercises, you can close your eyes to increase the level of difficulty with some of the poses.
Good balance involves a combination of vision, inner ear, brain, and sensory nerves (HealthInAging.org). It’s beneficial to maintain long-term strength, stability and confidence in movement. By challenging your body to stay steady, you strengthen your muscles, enhance posture, and reduce the risk of falls or injury. Whether through yoga, tai chi, or simple stability drills, dedicating time to balance training helps support overall mobility and independence. Ultimately, a strong sense of balance is the foundation for both physical health and everyday vitality.
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