You know balance is key to juggling work, family, and your relationships. it's also an oft-overlooked component to your fitness: "It's as important as cardio, strength and flexibility," she says. Improving your balance can help prevent falls, promote postural alignment, and help you be more coordinated in general.
Experts in sports medicine and physical therapy say that in addition to the usual range of motion, flexibility, and strengthening exercises, rehabilitation should include exercises aimed at training (or retraining) the body's sense of its position in space — in particular, its sensation of limb and joint movement. This largely unconscious capacity — the medical term for it is "proprioception" — is what allows us, for example, to walk in the dark without losing our balance or to distinguish the brake from the accelerator without looking at our feet. Aging and injury to muscles and ligaments can take a toll on proprioception.
Ways to work balance exercise into everyday life
It may be easier than you think to fit balance training into your daily routine. Try some of the following activities:
Stand on one leg whenever you're waiting in line at the theater, bank, or grocery store.
Stand on one leg while brushing your teeth: one minute on one leg while brushing the upper teeth, and another minute on the other leg while brushing the lower teeth.
Ask someone to toss you a Frisbee or beach ball while you balance on one leg and then on the other.
Athletic training and ankle rehabilitation programs often involve various pieces of equipment, but you can start your own training much more simply with a routine that Dr. Uhl recommends to people with some ankle or hip weakness:
Stand on one leg for 30 seconds, then on the other, with your eyes closed — again, don't hold onto anything. After you've accomplished that, go to step 3.
Place an old foam pillow on the floor. (Foam is better than feathers because feathers pack down. Foam has some spring to it.) Stand on the pillow on one leg for 30 seconds; switch legs and repeat. Then do the same exercises with your eyes closed.
These simple balance exercises can be done at home to help improve your health and mobility.
1. One-Legged Balance
Start with this beginner's move, keeping a stable chair or a wall within an arm's reach. With feet together, pick up one foot with the knee facing forward or to the side. Hold the position with eyes open, then closed. Switch feet and repeat for four reps on each foot.
If any move feels wrong or unsafe to you, stop and check with a trainer. Depending on your health and physical condition, some exercises may not be recommended , or Stand on one leg on a wood floor or other hard surface for 30 seconds. (You may want to stand in a doorway or near a table, in case you need to stabilize yourself at any point.) Repeat using the other leg. When you can do this without touching the door frame or table, go to step 2.
2. One-Legged Clock With Arms
Balance on one leg, with the torso straight, head up and hands on the hips. Visualize a clock and point your arm straight overhead to 12, then to the side at three, and then circle low and around to nine without losing your balance.
Increase the challenge by having a partner call out the different times to you. Switch to the opposite arm and leg and repeat.
3. Tools and Toys for Balance
Challenging your balance may be as simple as standing on one leg or closing your eyes. But for added challenge and fun, include balance boards, balance cushions or sturdy foam rollers.
Keep safety in mind at all times: remove objects around you and stand near a wall or stable surface in case you lose your balance.
4. Clock on an Unstable Surface
Once you master balance moves on solid ground, try them on an unstable surface such as a BOSU platform. Stand near a wall or other support, for safety. Start in the middle of the board on two feet. When you feel comfortable, carefully give the one-legged clocks a try. It's harder than it looks.
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