Balance
By Cindy Joiner, published in Highly Acclaimed Magazine
How good is your balance? Can you stand on one leg (both left and right) for at least 30 seconds? While standing on one leg can you turn your head or look up without losing your balance? What if you twist your torso to the side? Can you jump/hop from one leg to the other without losing your balance? Now for the real test, can you maintain your balance while standing on one leg with your eyes closed?
Balance is probably the most overlooked element of fitness. It should rank right up there with strength and endurance but seems to get ignored/ overlooked until we have a problem. Balance is a learned ability, so unless it is worked on and practiced it will get progressively worse. Just look at the susceptibility of seniors to falling.
It is never too late to start working on improving your balance. You can do something as simple as standing on one leg while brushing your teeth or doing the dishes to more complicated things like balancing on an unstable surface such as a bosu ball, wobble board or stability ball. Even people with very poor balance can start by standing on one leg in the security of a doorway or in front of a wall or counter so they can steady any wobbles.
The best to way preserve your balance is by staying active and fit since weak muscles are a big contributor to its deterioration. Try incorporating different kinds of balance exercises into your workout. In my work as a personal trainer I like to have clients do unilateral exercises like single leg dead lifts, Bulgarian split squats and one legged squats or stand ups. You can also try changing your stance when doing strength exercises. Using a split stance requires more balance than a wide stance or, even harder, stand on one leg or on an unsteady surface next time you lift weights. If you’re up for more of a challenge try doing some single leg jumps/hops; jump side to side on one leg or jump tracing a square (side, forward, side, backward). There are any number of movements you can do, just use your imagination.
I’ll never forget the time I was at a gym and I saw a girl doing amazing things on a stability ball. I went up to her and commented on her ability. She said she trained with the U.S. ski team and that they use the ball quite a bit to work on balance. As she was sitting on the ball (with no feet touching the ground) she tucked her legs under her hips and ended up kneeling on the ball. From there, she tucked her feet under her hips and got into a standing position on the ball! She did all this in the middle of a room without ever touching a wall, the floor or even putting her hands on the ball. If I hadn’t seen it for myself , I never would have believed it! Obviously, that was an exceptional display of balance, and showed me the value coaches and trainers put on balance.
An improvement in balance benefits everyone, from athletes to seniors. The important thing is to incorporate some sort of balancing exercises into your routine several times a week. It only takes a few minutes to do and it won’t take long before you see some results. The long term benefits of better mobility and stability will be well worth it.
How good is your balance? Can you stand on one leg (both left and right) for at least 30 seconds? While standing on one leg can you turn your head or look up without losing your balance? What if you twist your torso to the side? Can you jump/hop from one leg to the other without losing your balance? Now for the real test, can you maintain your balance while standing on one leg with your eyes closed?
Balance is probably the most overlooked element of fitness. It should rank right up there with strength and endurance but seems to get ignored/ overlooked until we have a problem. Balance is a learned ability, so unless it is worked on and practiced it will get progressively worse. Just look at the susceptibility of seniors to falling.
It is never too late to start working on improving your balance. You can do something as simple as standing on one leg while brushing your teeth or doing the dishes to more complicated things like balancing on an unstable surface such as a bosu ball, wobble board or stability ball. Even people with very poor balance can start by standing on one leg in the security of a doorway or in front of a wall or counter so they can steady any wobbles.
The best to way preserve your balance is by staying active and fit since weak muscles are a big contributor to its deterioration. Try incorporating different kinds of balance exercises into your workout. In my work as a personal trainer I like to have clients do unilateral exercises like single leg dead lifts, Bulgarian split squats and one legged squats or stand ups. You can also try changing your stance when doing strength exercises. Using a split stance requires more balance than a wide stance or, even harder, stand on one leg or on an unsteady surface next time you lift weights. If you’re up for more of a challenge try doing some single leg jumps/hops; jump side to side on one leg or jump tracing a square (side, forward, side, backward). There are any number of movements you can do, just use your imagination.
I’ll never forget the time I was at a gym and I saw a girl doing amazing things on a stability ball. I went up to her and commented on her ability. She said she trained with the U.S. ski team and that they use the ball quite a bit to work on balance. As she was sitting on the ball (with no feet touching the ground) she tucked her legs under her hips and ended up kneeling on the ball. From there, she tucked her feet under her hips and got into a standing position on the ball! She did all this in the middle of a room without ever touching a wall, the floor or even putting her hands on the ball. If I hadn’t seen it for myself , I never would have believed it! Obviously, that was an exceptional display of balance, and showed me the value coaches and trainers put on balance.
An improvement in balance benefits everyone, from athletes to seniors. The important thing is to incorporate some sort of balancing exercises into your routine several times a week. It only takes a few minutes to do and it won’t take long before you see some results. The long term benefits of better mobility and stability will be well worth it.