From very young to very old, and even those of us who are clumsy middle-agers, we often take balance for granted and rarely work on improving it. As we age, maintaining our balance is crucial because the risk of serious injury from falls increases. But how can we improve our balance? That’s what this article aims to address.
Aging can be tough, especially if we’re not taking care of our health. One day, our eyesight starts to fade, and the next, our balance might go too. According to Kim Evans, a certified fitness specialist, unless we actively work on balance, we tend to lose stability as we age. Losing stability can also mean losing independence, as one of the biggest fears among older people is falling.
But it’s not just older adults who face balance issues; children can also struggle with stability. Simple exercises or tools can help improve overall stability and mobility. Let’s look at what the experts recommend.
While yoga might be the first exercise you think of, strength training should also be high on your list. Jessa Mehta, a registered yoga teacher and founder of Getting it Ohm!, suggests that yoga and strength training are pillars of fitness and are excellent for improving balance. Here’s her recommended mini-workout:
Don’t underestimate this routine. Customize the challenge by adjusting the placement of your raised leg and hand. For an extra challenge, practice closing your eyes. Planks, whether on your knees or toes, and side planks add an extra balance challenge. Keep your chest open and use a yoga block or practice against a wall to ensure proper alignment. Adding ankle weights can intensify your workout, and using props like upright weights can help maintain proper form.
Beyond typical exercises, there are other ways to improve balance. Evans recommends shallow swimming pools as a great place for balance work because the water supports some of your weight and creates a moving environment that forces you to stabilize. You can start by holding one foot off the bottom of the pool and using the side for support if needed.
There are also many stability-improving products available. Zoe Martin from Discount Supplements suggested a few options, and we’ve added one more:
The Bosu Ball is an inflated half-sphere platform that can enhance mobility, fitness levels, strength, and balance. Start with simple step-up routines and, once comfortable, move on to more advanced exercises using a DVD guide for support. Balance discs are another versatile and affordable tool for a variety of balance-based exercises. They are durable and can withstand up to 350lb. Start with basic exercises and progress to more advanced techniques like knee raises and front bends.
For children or adults, the FluidStance balance board is a great tool. It can be used anywhere, such as at a standing desk or while watching TV, making it a simple yet effective way to improve stability.
Improving balance takes time and effort to build the necessary muscles and get your body balanced. Balance is one of the first semi-innate life skills we lose as we age, and it’s essential for functional fitness and quality of life. So, isn’t it something we should all pay attention to?
