Balance Training...It's Not Just for the Elderly

How is your balance?  Do you find yourself tripping or slipping a little more than usual?  Balance training should be a key component to everyone's workout routine...regardless of age!!  Are you a weekend warrior or do you compete in adult sport leagues?  Balance training can help improve your game....give you a stronger swing or make you more agile on the field.

How can you test your balance?  Ideally, you should be able to stand on one leg, unsupported, for at least 20 seconds.  Try it out...how long can you stand there without having to put your other foot down?  Try it on both legs as you may have a difference in balance from one side to another.  Balance training can start with simple exercises such as shifting your weight side to side, forward and back, and at different angles forward and back.  From there progress to standing on one leg.  If your balance isn't very good in the beginning, hold onto something stable.  Progression on this exercise should be from holding on with both hands, to one hand, to just fingers, then to not holding on at all.  Do this with both legs so you can improve your balance on both sides.

Once you have mastered single leg stance for at least 20 seconds, it's time to add movement while you are balancing on one leg.  Start with small movements such as reaching forward, sideways, and backwards with your opposite foot while you do a small, single-leg squat.  As your balance improves, increase the movements by reaching further with your foot or add upper body movements.  Improving your balance also improves your core strength.  Once your core is stronger, all movements (single-leg and double-leg) become easier and more fluid.  Finally, after you have mastered single leg balance with movement, you can add an instability component by standing on a DynaDisc, wobble board, or BOSU.  This unstable "ground" will help to further improve your balance.  Remember, our brain uses visual cues to keep us upright and stable.  If you close your eyes during any of these exercises, the brain has to work that much harder to tell your muscles what to do.

Remember, balance training isn't just for the elderly.  Everyone can benefit from adding in balance exercises into their weekly routine.  PROMATx Health Club has lots of tools for you to work with when improving your balance so come in today and try your hand (or leg) at a little balance training.