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Balance is a fundamental aspect of every movement we make.
Often, it comes naturally. For example, simply standing on our own two feet requires us to maintain balance. But even though it's instinctive, we shouldn't take it for granted. Studies have shown that balance can deteriorate with age, so maintaining it is crucial. 1
What are the health benefits associated with good balance?
There are many health benefits associated with balance. From a preventative perspective, it helps reduce the risk of injury. It also helps maintain good health and promotes recovery and strengthening of muscle capacity after an injury or illness that has affected balance.
Core strength
Balance isn't just important for athletes or sportspeople. It matters to all of us! This is especially true when it comes to core strength. The core can be thought of as the foundation of the body. It consists of several muscle groups that work together to maintain an upright position, allow for proper movement, and reduce the risk of injury. Kailin Collins, a physical therapist at Harvard-affiliated Massachusetts General Hospital, found that core strength is directly related to balance, as safe and efficient movement in the hips, knees, and ankles requires good core stability. 2 Don't wait until balance problems arise before considering core training. You can prevent them with gentle stretching and strengthening exercises.
Stay in shape
Balance can help strengthen muscles, which in turn increases their power. The greater the force your muscles can exert, the farther and higher you'll be able to jump and run faster. In any sport or activity that requires powerful, short, and precise movements, such as boxing, good balance is very useful.
Prevent injuries
According to some studies, in older people, and particularly in women with low bone mass, balance helps reduce the risk of falling and improve postural stability. 3 Other studies have also shown that strengthening balance appears to prevent falls and injuries in older adults. According to a report published in the British medical journal BMJ, exercise programs reduce injurious falls by 37%, serious injury falls by 43%, and fractures by 61%. 4
What are the best exercises to improve balance?
Gentle strengthening and stretching exercises like yoga, Pilates, and tai chi, and coordination-focused exercises like dance, are all excellent ways to improve balance. It's also possible to work on your balance without even leaving home. Some of the best balance exercises require almost nothing but patience and a willingness to form new habits. For example, try standing on one leg while brushing your teeth. It may seem easy, but you'll soon find your legs start to feel wobbly. Remember to switch legs each day so both sides of your body can feel the benefits. Or, stand for one minute on your left leg, then one minute on your right.
Sitting down and standing up may seem simple, but try doing it without using your hands to steady yourself. You'll be activating a whole new set of muscles you wouldn't normally use, and it'll probably be harder than you expected!
Walking is another activity that might seem ordinary, but even walking differently can help improve balance. Practice heel-toe walking, which is like walking like a tightrope walker by placing one foot directly in front of the other on an imaginary line. Or try walking backward in a straight line (make sure there's nothing behind you first, of course!)
These common, everyday activities are some of the best ways to remind you of the importance of balance and help you stay in great shape, with excellent balance, for as long as possible.
- https://link.springer.com/article/10.1007/BF03324095 [ ↩ ]
- https://www.health.harvard.edu/balance-and-mobility/improve-your-balance-by-strengthening-your-core [ ↩ ]
- https://www.health.harvard.edu/newsletter_article/The_benefits_of_balance_training [ ↩ ]
- https://www.health.harvard.edu/blog/balance-training-seems-to-prevent-falls-injuries-in-seniors-201310316825 [ ↩ ]