Exercises To Improve Balance; It is a fact that we try to establish balance in all areas of our lives. In fact, we try to find the balance between our private and business life, when we are alone with our social gatherings, or with the desire to spend a busy weekend in a quieter mood the next. What about our body?
If we think about whether we pay enough attention to whether our body is in balance in the rush of daily chores and the hectic and busy atmosphere of the modern age, the answer will probably be no. Moreover, even though it becomes more critical with aging, we can ignore the fact that we need to make an extra effort to stay in balance.
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Exercises To Improve Balance; It should be noted that balance, which is closely related to many actions we do in our daily lives, from developing a correct posture to how we step on the ground, from lifting things to moving from one movement to another, is not just about standing upright on two legs. If it were, we would say that most of us have an improved balance, but if we remember the very common postural disorders, most of us may need to work on balance.
In short, standing straight does not mean we are in balance; so not toppling over, not falling to the ground is not balance. So what? Let’s take a closer look at what balance is and why it is so important, and discover the exercises we can use to improve our balance.
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What is Balance, Why is it Important?
Exercises To Improve Balance; Balance is the body’s ability to keep its center of gravity on the base of support; rather, it is the body’s ability to do it on the go, and it’s extremely important for people of all ages. Contrary to popular belief, exercises to improve balance are an important component of holistic health not only for professional athletes but for everyone. So much so that the American Heart Association classifies balance as a type of exercise that should be done by everyone. Being in balance is positively related to mental health as well as physical health. Many studies draw attention to the importance of balance exercises for improving both physical and mental health.
Exercises To Improve Balance; Balance is basically achieved by the coordination of multiple systems working together in the body. Vestibular and proprioception systems play an active role in this coordination. The vestibular system refers to the work of the inner ear to improve balance; Nerve receptors in the inner ear are sensitive to movements of the head and are also closely related to vision. On the other hand, proprioception is the body’s ability to perceive limb and joint movements in space and is very important especially in the prevention of injuries, possible disability and in the development of correct posture. Improved balance on the other hand:
- Facilitates daily activities such as climbing stairs, carrying heavy items, and changing direction suddenly
- improves coordination
- Increases flexibility and muscle strength
- Improves symptoms of Parkinson’s disease in older adults
- Supports wellness
- Makes it easy to move
Exercises To Improve Balance; In fact, the balance referred to as ‘survival skill’ in many sources and expert opinions, unfortunately, can be shaken as we age due to changes and deterioration in the musculoskeletal system. Many negative conditions, especially after the age of 30, from weakening of the muscles to osteoporosis, from worsening of motor skills to loss of coordination, cause the balance to deteriorate. When the shorter steps that come with aging, less active life and blurred vision are added, it becomes more difficult to stay in balance. Therefore, it is essential to incorporate different types of exercises into daily routines to improve balance.
Balance Tests: How Balanced Are You?
Exercises To Improve Balance; Before moving on exercise to improve balance, if you are wondering if your body is in balance, you can try the following three simple methods to find the answer to this question:
On Both Feet
Exercises To Improve Balance; Stand with your feet together, ankle bones touching, and arms folded across your chest, then close your eyes. Ask someone to keep time or set an alarm. Although very slight swaying is normal, try to stand still for at least 60 seconds without moving your feet. Then put one foot directly in front of the other and close your eyes, then switch your feet. You should be able to stand this way for at least 35-40 seconds.
On One Leg
Exercises To Improve Balance; Stand on one foot and bend the other knee, keeping your folded foot in the air without touching your foot on the ground. Again, ask someone to hold a second, or start the stopwatch and see how long you can do it. Then repeat the same steps for your other foot. People aged 60 and under can usually stay in this pose for about 29 seconds with their eyes open and 21 seconds with their eyes closed. In people aged 61 and over, eyes can be open for 22 seconds and eyes closed for 10 seconds. Based on this, you can make your own balance inference.
One Foot Back and Toe
Exercises To Improve Balance; Put your hands on your waist and raise the other while keeping one foot on the ground. Bring your raised foot just behind the knee of your ground leg, while lifting your heel off the ground and standing on your toes. Then repeat the same steps for your other foot. You should stay in this pose for 25 seconds.
Important note: While performing all three balance tests, ensure that you have someone to hold you in case you lose your balance in case of a possible fall or injury, or create a safe area of pillows or cushions around you.
Exercises and Sports that Improve Balance
Exercises To Improve Balance; Regardless of the results of the balance tests, you can protect both your physical and mental health by adding balance exercises to your daily routine. Moreover, it is also good to have a good time. Here are the exercises and sports branches that you can enjoy while doing and improve your balance:
1. Sports That Improve Balance
Exercises To Improve Balance; Many sports are very effective in improving balance. If you do not enjoy fixed poses or if you are looking for a sport where you can stay more active and turn it into a hobby to improve your balance, you can try Tai Chi, cycling, climbing, pilates and yoga, which will relax your muscles, increase your physical flexibility and improve your body’s balance.
While Tai Chi calms both the body and the mind and improves your balance with rhythmic movements, cycling and climbing can help you to work different muscle groups in your body and provide your hand-eye-foot coordination in a balanced way. On the other hand, you can find the opportunity to perform many poses and postures that will help you stay in balance as well as support your holistic health with yoga and pilates exercises. If you are not ready to try a new sport or if you want to improve your balance in a more practical way, you can try different balance movements in the rest of our article.
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2. Standing on One Leg
Exercises To Improve Balance; In fact, most of us think of balance when we think of being able to stand on one leg. This move is a fairly simple yet effective stance that helps both to test balance and improve balance when repeated. You can easily do it while washing dishes, brushing your teeth or even talking on the phone. Just lift one foot and press the other foot firmly. After holding for 10 seconds, return to the starting pose and switch legs. You can repeat it as often and as long as you want. Make sure the surface is stable and flat.
3. Tree Pose
This pose, which yoga lovers can easily remember, actually works in the same way as standing on one leg. The only difference is that the hands are joined at chest level or above the head and the foot in the air is folded. Lift one foot and place it on the inside of your other foot. Bring your hands together either up or in front of you with your palms touching. You can also close your eyes at this time if you wish. While performing this pose, make sure to place your weight evenly on the soles of your big toes, little toes, and heels.
4. III. Warrior Pose
Exercises To Improve Balance; The warrior pose, which is also an effective yoga pose for improving balance, actually includes very simple steps just like the tree pose. In this pose, also known as Virabhadrasana III or Warrior III, you lean forward with one foot firmly on the ground and raise your other foot into the air behind you. So you can manage all your weight on one foot. Make sure your torso and feet in the air are parallel to the ground. If you want, you can join your hands in front of you with your palms touching, or you can stretch them forward.
5. Half Moon Pose
By taking your warrior pose to the side this time, we maintain our balance. In this yoga posture, which is known as the half moon pose, one foot should be on the ground and the other foot should be extended back. However, unlike the warrior pose, this time your head and torso will look sideways rather than forward, with one hand reaching up and the other pointing at the floor. If you wish, you can get support by placing a block or elevation under your hand facing the ground for a more comfortable posture.
6. Tip-toeing
Exercises To Improve Balance; In fact, toe standing, which we are accustomed to seeing frequently in young children and ballerinas or ballet dancers, is also very effective for improving balance. Where you are, all you have to do is lift your heels off the ground as you rise on your toes and stay on your toes for at least a few seconds, that’s all. You can repeat as many times as you want, you can even walk on your toes if you want. In addition to promoting balance, it can also be a good opportunity to give a brief nod to your childhood.
7. Toes in Heel
Remember the acrobats on a tightrope, how do they walk? Could it be that the secret of their balance is to walk with their feet touching each other? The answer is yes. Bring one foot in front of the other in a straight line or aiming at yourself at the edges of the rug. Make sure your toes touch the heel of your other foot, and keep walking in this way, placing your steps in succession. You can continue until you get bored.
8. Squats
Exercises To Improve Balance; The squat, which you can do using only your body weight without using any exercise equipment or equipment, helps you use all your muscles and improve your balance. You can lean on your back with support from a wall and bend your knees slightly to try to balance on your soles by leaning vertically towards the ground. If you wish, you can also squat without leaning against the wall. Although your endurance is short at first, as you practice, you may notice that the time you stay in balance increases.
9. Balance Board Moves
The balance board, which is preferred by many parents, especially for children to have a pleasant time at home and develop their motor skills, is not just for the little ones. Balance boards, available in different sizes and forms for adults, are an enjoyable tool that helps balance the body by using body weight. At first, it may be very difficult to stop without falling over with both feet on the board, but don’t worry, you can even do acrobatic movements on the balance board over time.
10. Walking and Climbing Stairs
Exercises To Improve Balance; Yes, walking, an activity we do almost every day, helps improve balance when done ‘right’. Do not ask if it is right to walk, there is. You can improve your balance by walking with your shoulders up, belly in, hips out, with an upright and correct stance, and your feet on the ground fully and evenly. You can also improve your balance by choosing classical stairs instead of using elevators or escalators. Every step you take will contribute to your balance by acting in a more coordinated manner.
