Simple Balance Fitness Training Exercises
Most people equate being physically fit with having developed , muscular bodies sculpted through hours of weight lifting in a gym . People used to believe that brute strength would triumph over anything, but the truth is strength requires balance. Balance fitness were once the domain of rehabilitation and physical therapy assistance practitioners , but in later years balance training exercises have increased in popularity among all generations of Americans. Athletes, health enthusiasts, and even senior citizens have found balance exercises extremely beneficial as they not only can improve athletic performances but help reduce injuries, whether on the field or in the home.
Several 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 straight from never having attempted balance training to trying the most complicated exercises straight away .
Primary Balance and Stability Exercises
The simplest balance training exercises to start out with require no equipment of any kind and can be done anytime, anywhere. These simple exercises can be divided into two different groups, standing exercises and walking exercises. Between these two groups there are nine simple exercises that can set anyone on the correct path to better balance.
The standing exercises include:
– Toe Stand: standing on tip toes for 10 seconds, rest for five seconds
– Tandem Stand: standing with one foot in front of the other, heel to toe
– One-legged Stand: standing on one leg while slowly lifting the other, hold for 10 seconds, rest for five seconds
– Heel Stand: raise up on heels for 10 seconds, rest for five seconds
The walking exercises include:
– Toe Walk: rise onto the balls of your feet and walk roughly 10 ft, rest, repeat 5 times
– Tandem Forward Walk: walk roughly 10 ft, placing one foot in front of the other, heel to toe
– Heel Walk: rise up on heels and walk just 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 exercises for beginners to work on their balance and begin to improve. The standing exercises, for example, can be increased in difficulty as balance improves by using one hand at first to assist with balance. Individuals can then advance to using no hands, and end up doing the exercises with their eyes shut.
Balance Training Exercise Equipment
Aside from these simple exercises at home, there are other exercise programs and equipment that can help an individual improve their balance. Yoga has become progressively popular for balance improvement thanks largely to its focus on improving one’s core muscle strength . Yoga’s core strength exercises require a lot of balance and the more individuals practice, the better their core strength becomes, in turn developing their balance.
There are also tools and equipment one can use, such as the Balance Board or the Syco XT . 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 developing their balance. The Indo Board, simply put, is a large board balanced on a roller. Individuals increase their balance by maneuvering 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 frame that allows users to use their muscles to operate the equipment. In the process of “swing boarding” individuals attain a core strength work out and work on developing their balance in the process.
Good balance development should be considered a key component to every individual’s life. Every move we make requires balance within the body and even the smallest of muscle groups pitch in to maintain 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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