Exercises for Improving Balance

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Simple Balance

Training Exercises to improve you balance

Most people equate being physically fit with having well toned , muscular bodies sculpted through hours of concentrated weight lifting in a gym . People believed that brute strength would beat anything, but the truth is strength requires balance. Balance training were once the domain of physical therapy and rehabilitation assistance providers , but in later years balance exercises have increased in popularity among all generations of Americans. Athletes, sports enthusiasts, and even elderly citizens have found balance training exercises extremely helpful as they not only can improve athletic performance levels but help avoid injuries, whether on the field or in the home.

Several exercises and techniques exist for balance training, but the most important thing to keep in mind is that balance training should be a progressive level exercise . Individuals should not jump from never taken part in balance training to trying the most complicated exercises available .

Simple Balance Training Exercises

The simplest balance exercises to begin with require no equipment of any kind and can be done anytime, anywhere. These simple exercises can be divided into two separate groups, standing exercises and walking exercises. Between the two groups there are nine basic exercises that can set anyone on the right path to better balance.

The standing exercises include:

– Toe Stand: standing on your tip toes for 10 seconds, rest for five seconds
– Tandem Stand: standing with one of your feet in front of the other, heel to toe
– One-legged Stand: standing on one leg while slowly raising the other, hold for 10 seconds, rest for five seconds
– Heel Stand: raise up on heels for 10 seconds, rest for five seconds

Walking exercises include:

– Toe Walk: rise onto the balls of your feet and walk almost 10 ft, rest, repeat 5 times
– Tandem Forward Walk: walk roughly 10 ft, placing one of your feet in front of the other, heel to toe
– Heel Walk: rise up on your heels and walk about 10 ft, rest, and repeat 5 times
– Cross-over Walk: walk 10 ft placing one foot in front of, and to the other side of the other foot making sure your body follows a straight line
– Tandem Backward Walk: walk 10 ft backward, placing one of your feet behind the other, heel to toe

All of these exercises are excellent for beginners to work on their balance and begin to improve. The standing exercises, for example, can be increased in difficulty as balance progresses by using one hand at first to assist with balance. Individuals can then advance to using no hands, and finally doing the exercises with their eyes shut.

Balance Fitness Training Equipment

Beside these simple exercises at home, there are other exercises and equipment that can help an individual improve their balance. Yoga has become increasingly popular for balance development thanks largely to its focus on improving one’s core strength . Yoga’s core training exercises require a lot of balance and the more individuals practice, the better their core strength becomes, in turn increasing their balance.

There are also tools and equipment individuals can use, such as the Indo Board or the Syco XT Swing Board . Indo Boards were developed by Hunter Joslin and designed based upon the principles of surfing. The goal is to provide a fun and challenging environment in which users can work on increasing their balance. The Indo Board, simply put, is a large board balanced on a roller. Individuals increase their balance by moving the board on top of the roller using natural instincts and feel to maintain their balance. The Syco XT combines the principles of snowboarding and surfing , bringing them together in a pivoting frame that allows individuals to use their muscles to operate the equipment. In the process of “swing boarding” users attain a core strength workout and work on their balance in the process.

Good balance should be considered a key component to everyone’s life. Every move we make requires balance within the body and even the smallest of muscle groups pitch in to keep our body upright as we walk, go up and down stairs, sit down or get up. Proper balance can lead to a healthier life overall and help avoid injuries that result from accidents .

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