Balance-use it or lose it
While it may not sound exciting, striving for balance in our everyday lives can promote an assortment of benefits. In fact, the benefits of physical balance go far beyond just being able to walk steadily.
Balance exercises can also prevent everyday injuries through core strength. Balance begins in your core. The core is more than just the abdomen; strong hips, ankles and gluteal muscles are also critical to good balance. Persons with weak core muscles are more prone to falls, decreased mobility in the spine, slower reflexes and lower back injuries.
Good balance can also support mental clarity and ease anxiety. Researchers concluded that people who took part in balance exercises had greater cognitive gains than those who did not. These exercises also ease anxiety by encouraging the individual to remain in the present moment.
More and more research is being published that demonstrates that balance training can greatly reduce the number and severity of falls, thus also reducing the risk for serious injuries such as fractures. Developing a strong sense of balance can be a lifesaver, especially in the elderly who are at higher risk for falls due to neuromuscular deterioration.
Balance training is extremely important to include in your workout because it is an activity of daily living that you do every day. When you are walking you are balancing. When you are getting in and out of a car, you are balancing. There are many things we do without even thinking about it that involves some sort of balancing component. Including proper balance training into your workout will help teach your brain and body how to work together and covert those patterns over to what we do on a daily basis.
Think of it this way…you get what you train for.
So balance, like anything else if we do not use it we lose it.
Try these balance exercises:
See how long you can stand on one foot, or try holding for 10 seconds on each side.
Walk heel to toe for 20 steps. Steady yourself with a wall if you need a little extra support.
Walk normally in as straight a line as you can.
If you find standing on one foot very challenging at first, try this progression to improve your balance:
Hold on to a wall or sturdy chair with both hands to support yourself.
Next, hold on with only one hand.Then support yourself with only one finger.
When you are steady on your feet, try balancing with no support at all.
The importance of balance goes beyond the short term. Active individuals of any age benefit from balance training. Through training your balance, we can improve reaction time, decrease risk of injury, and overall improve athletic performance.
Nicola Robertson
Registered Physiotherapist