Why should you include balance exercises into your fitness routine? Because having good balance can help prevent falls, injuries and improve the quality of your life. We take our ability to balance for granted now, but it can become a challenging task when we get older.
We incorporate balance in our lives everyday. Every time you take a step, you are actually standing on one leg as you transfer your back foot to the front. When you lean forward and reach out to grab an item you are shifting your weight around and you have to control your body’s motion.
A word of caution. When practicing balance work, make sure the area around you is clear with nothing you can trip on. Developing a program that incorporates balance exercises into your routine is a necessity. Always design your programs in an order that is safe and takes into account your own fitness abilities.
There are many ways you can incorporate balancing exercises into your workout routine. You can practice different techniques in-between sets of different exercises or even make your regular exercise routines more challenging by adding an element of balance into your routine. For example, doing a set of arm curls while standing on one leg instead; don’t be surprise if the weight feels heavier. It takes a lot of energy to stand on one leg.
Advanced balance exercises
For more advanced balance training. it is always advised that you only try these advanced exercises with a trained personal trainer assisting you. This particular exercise incorporates isometric work on your hips as well as coordinating lifting your opposite leg back and forth over a band. This is also a great exercise for those who suffer from knee valgus.
Tools and techniques to improve your balance and fall prevention
There are many devices and techniques to use to improve your balance and reduce the chances of falling. From stabilization, deceleration movements, visual stabilization, the list is endless.
Like all other aspects of fitness, you start with the basics. Static balance position (standing on one leg with good posture) to more advanced moves like step ups and deceleration lunges. Improving one’s balance is a key component to any balance and fall prevention program.
According to the CDC (Center for Disease Control and Prevention) over 800,000 people are hospitalized because of a fall injury. Every year 300,000 older people are hospitalized due to hip fractures. More than 95% of hip fractures are due to falling sideways.