Balance Challenge
BUILD A BALANCING EXERCISE HABIT
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INTRO
What are balance exercises?
Balance practice is a type of physical exercise that involves training your body to maintain balance and stability. This can be done through a variety of techniques, such as standing on one foot, walking along a narrow surface, or using a balance board or ball.
Balance practice is important for overall physical fitness and can also help to improve coordination, reaction time, and mental focus. It is also often used to help prevent falls and injuries in older adults.
Starting a balance challenge is a great way to involve someone else who might like to build a balance habit with you.
Health Benefits of Balance Exercises
There are many potential health benefits to practicing balance, including:
Improved physical fitness
Balance exercises can help to improve muscle strength and coordination, which can in turn improve overall physical fitness.
Better posture and alignment
Good balance can help you maintain proper posture and alignment, which can help reduce the risk of muscle and joint injuries.
Increased flexibility
Balance exercises often require you to move your body in different ways, which can help to improve flexibility and range of motion.
Improved mental focus, memory and cognition
Balance exercises can also help to improve mental focus and cognition, as they require you to pay attention to your body and surroundings.
Reduced risk of falls
Poor balance is a major contributing factor to falls, particularly in older adults. By practicing balance exercises, you can help to reduce your risk of falls and injuries.
Increased confidence
Improving your balance can give you a sense of confidence in your physical stability, which can have a positive impact on your overall well-being and self-confidence.
How to practice balancing
There are many different actions that can be included in balance practice, depending on the specific exercises you are doing.
Some common key components include:
Stabilizing: This involves maintaining your balance while standing still or moving slowly. This can be done on one foot, or by standing on an unstable surface like a balance board or ball.
Reactive balance: This involves quickly adjusting your balance in response to a change in your environment or in your body’s position. This can be done by catching yourself after tripping or stumbling, or by quickly shifting your weight to maintain your balance while moving.
Proprioception: This involves using your sense of touch and your muscles and joints to determine your body’s position in space. This is an important aspect of balance practice, as it helps you to maintain your balance even when you can’t see your surroundings.
Control: This involves being able to control your movements and make precise adjustments to your balance in response to your environment. This can be important for activities like sports or dance, where you need to be able to control your movements and maintain your balance while performing dynamic movements.
Ways to improve balance
There are many different ways to practice balance, depending on your goals and the equipment you have available.
Some options include:
Standing on one foot
This is a simple way to practice balance that can be done anywhere. To make it more challenging, you can close your eyes, lift your arms, or stand on an unstable surface like a pillow or foam pad.
Walking along a narrow surface
This can be done using a balance beam, a curb, or any other narrow surface. You can also try walking on your toes or heels to increase the difficulty.
Using a balance board or ball
A balance board is a flat board with a rounded bottom that can be tilted and rotated. A balance ball is a large, inflatable ball that can be used to perform balance exercises. Both of these tools can provide an unstable surface that challenges your balance.
Sports and dance
Many sports and dance activities involve balance and coordination, so participating in these activities can be a good way to practice balance.
Yoga and Tai Chi
These practices involve a combination of slow, controlled movements and balance poses that can help improve balance and stability.
Balance exercises with a personal trainer or physical therapist
A personal trainer or physical therapist can help you design a balance training program that is tailored to your specific needs and goals.
"I started practicing my balance exercises while brushing my teeth (with an electric brush) and have been able to put my socks and shoes on without stumbling around!"
– Lidija, MasterHealth community member
Build your Balancing Habit
1
Start small
If you’re new to balance practice, start with short, easy exercises and gradually increase the difficulty as you get more comfortable.
2
Make it convenient
Choose exercises that you can do easily and quickly, and try to fit them into your daily routine. For example, you might try standing on one foot while brushing your teeth, or doing a few balance poses while waiting for the coffee to brew.
3
Find activities you enjoy
Choose balance exercises that you find enjoyable and that fit your personal interests. This will make it more likely that you will stick with the habit.
4
Track your progress
Keep a record of your balance practice, and celebrate small wins and improvements along the way. This can help to keep you motivated and engaged.
5
Be consistent
Try to practice balance regularly, at least a few times a week. Consistency is key to building any habit, so make sure to set aside time for balance practice on a regular basis.
Overcoming Balance Challenges
It’s normal to have setbacks or to make mistakes while learning a new skill. Remember that balance training is a process and that it takes time to improve.
Stay positive: Keep a positive attitude and focus on the progress you have made, rather than dwelling on setbacks or mistakes.
Take breaks as needed: If you’re feeling tired or frustrated, it’s okay to take a break and come back to your balance practice later.
Make adjustments: If you’re having trouble with a particular exercise, try modifying it or using different equipment to make it more manageable.
Professional support: If you’re feeling stuck or discouraged, consider seeking guidance from a personal trainer or physical therapist. They can help you identify any problems and offer suggestions for how to overcome them.
Be patient: Improving balance takes time and practice. Stay committed and keep working at it, and you will eventually see progress.
Common Questions
It is not uncommon to feel dizzy or lightheaded during balance practice, especially if you are new to the exercises or have a pre-existing condition that affects your balance. However, if these symptoms persist or worsen, it is important to consult with a healthcare professional to rule out any underlying issues.
It’s important to start balance practice with a proper warm-up, and progress gradually and listen to your body, if you feel dizzy or lightheaded, stop the practice and rest for a bit before trying again.
Balance training can be beneficial for individuals with certain inner ear disorders, such as benign paroxysmal positional vertigo (BPPV), which is caused by a problem with the inner ear. Certain exercises, such as the Brandt-Daroff exercises and the Epley maneuver, have been specifically designed to help alleviate symptoms of BPPV.
For other inner ear disorders or vertigo, balance training can also be helpful in managing symptoms and improving overall balance and stability. It can help to improve the individual’s strength, flexibility, and coordination, which can make them less likely to fall.
However, it’s important to note that balance training should always be done under the guidance of a healthcare professional, especially if you have an inner ear disorder or vertigo. A therapist or trainer can help to design an individualized program that is safe and appropriate for your condition and limitations.
Great question! There are several precautions and modifications that should be taken into consideration when performing balance exercises. And as always, speak to a professional therapist or trainer if you have any injuries or pre-existing medical conditions.
- Progress gradually: Start with simple exercises and gradually increase the difficulty as your balance improves.
- Use proper form and listen to your body: Make sure to maintain good posture and alignment throughout the exercises to avoid strain or injury. If you feel pain or discomfort, stop the exercise and rest for a bit before trying again.
- Use a support or spotter: Use a chair, wall or a balance trainer to help you maintain your balance, especially when you are new to balance training. If you feel unsafe or uncertain, have a spotter or trainer to help you with balance exercises.
- Choose appropriate surface and shoes: Avoid slippery or uneven surfaces when practicing balance exercises and wear shoes that provide good support and traction to help prevent slips or falls.
As part of a regular exercise routine, we recommended to practice balance exercises at least 2-3 times a week to see improvements. This will help improve balance and stability, which can decrease the risk of falls and injuries.
Ways to Support Your Balance Habit
There are many different support systems that can help you maintain a regular balance practice. Some options include:
A personal trainer or physical therapist: A personal trainer or physical therapist can help you design a balance training program that is tailored to your specific needs and goals. They can also provide guidance, motivation, and support to help you stay on track.
A class or group: Joining a class or group that focuses on balance training can provide a sense of community and accountability. It can also be more enjoyable to practice with others.
An app or online program: There are many apps and online programs that offer balance training exercises and programs. These can be convenient and allow you to practice at your own pace.
A workout buddy: Having a friend or family member who is also interested in balance training can provide motivation and support. Invite a friend to join you in the MasterHealth Balance challenge and encourage each other to stay on track!
Equipment: Investing in equipment like a balance board or balance ball can provide a convenient and challenging way to practice balance.
