Simple Balance Training Exercises
Most people equate being physically fit with having well toned , muscular bodies developed through hours of weight lifting in a health club . People used to believe that brute strength would triumph over anything, but the truth is strength demands balance. Balance exercises were once the domain of physical therapy and rehabilitation service practitioners , but in recent years balance exercises have increased in popularity among all generations. Athletes, health enthusiasts, and even senior citizens have found balance exercises extremely beneficial as they not only can improve athletic performance levels but help reduce injuries, whether on the field or in the home.
Several exercises and techniques exist for balance training, but the most important thing to keep in mind is that balance training should be a progressive level exercise . Individuals should not jump from never partisipated in balance training to trying the most complicated exercises to start with .
Simple Balance Fitness Training Exercises
The simplest balance exercises to begin with require no equipment and can be done anytime, anywhere. These simple exercises can be split into two different groups, standing exercises and walking exercises. Between the two groups there are nine simple exercises that can set anyone on the correct path to improving balance.
Standing exercises include:
– Toe Stand: standing on your tip toes for 10 seconds, rest for five seconds
– Tandem Stand: standing with one foot in front of the other, heel to toe
– One-legged Stand: standing on one leg while slowly raising the other, hold for 10 seconds, rest for five seconds
– Heel Stand: raise up on heels for 10 seconds, rest for five seconds
Walking exercises include:
– Toe Walk: rise onto the balls of your feet and walk roughly 10 ft, rest, repeat 5 times
– Tandem Forward Walk: walk roughly 10 ft, placing one of your feet in front of the other, heel to toe
– Heel Walk: rise up on your heels and walk just about 10 ft, rest, and repeat 5 times
– Cross-over Walk: walk 10 ft placing one foot in front of, and to the other side of the other foot making sure your body follows a straight line
– Tandem Backward Walk: walk 10 ft backward, placing one foot behind the other, heel to toe
All of these exercises are excellent for beginners to work on their balance and begin to improve. The standing exercises, for example, can be increased in difficulty as balance improves by using one hand at first to assist with balance. Individuals can then advance to using no hands, and end up doing the exercises with their eyes shut.
Balance Training Exercise Equipment
Aside from these simple exercises at home, there are other exercises and equipment that can help an individual develop their balance. Yoga has become more and more popular for balance development thanks largely to its focus on improving the person’s core muscle strength . Yoga’s core training exercises require good balance and the more individuals practice, the better their core strength becomes, in turn developing their balance.
There is also equipment individuals can use, such as the Indo Balance Board or the Syco XT Swing Board . Indo Boards were developed by Hunter Joslin and designed based upon the principles of surfboarding. The goal is to provide a fun and challenging environment in which users can work on increasing their balance. The Indo Board, simply put, is a large board balanced on a roller. Individuals increase their balance by maneuvering the board on top of the roller using natural instincts and feel to keep the board balanced. The Syco XT combines the principles of snowboarding and surfing , bringing them together in a pivoting frame that allows individuals to use their muscles to operate the equipment. In the process of “swing boarding” users get a core strength work out and work on developing their balance in the process.
Good balance should be considered a key component to every individual’s life. Every move we make requires balance within your body and even the smallest of muscle groups pitch in to keep our body upright as we walk, go up and down stairs, sit down or get up. Good balance can lead to a healthier life overall and help avoid injuries that result from accidents .