Exercises To Have More Balance

To have more balance it is important that we be constant when practicing these exercises and do them whenever we can in order to avoid problems

You don’t have to be a juggler to have more balance. We also need it for our daily activities : from walking down the street, climbing a ladder or carrying bags from the market. Therefore, in the following article, we will give you some exercises to increase stability.

Why do we lose our balance?

Both stability and balance are two important factors in health. They are not always given the importance they deserve as happens, for example, with skin or hair.

There are various reasons why we “get off balance. ” They are related to the sensors that allow us to walk “straight”.

• Vision, inner ear hairs, and receptor nerves on the soles of the feet send information to the brain related to movement and the force of gravity.
• When any of the three (or all) fails, we are more vulnerable to falls.
• Lack of balance can affect everyone of any age. However, older adults are often more susceptible to blows or accidents  due to lack of coordination or having less trained senses.

Exercises for more balance

With the following exercises you can obtain several advantages if you include them within a healthy routine. For example, they not only serve to have more balance, but also to tone the legs, feet and knees.

1. Squats

They are quite “famous” in the gym because most of them do them. They can be done at home without problems and are used to strengthen the muscles of the legs, thighs and calves.

• Stand with your legs hip-width apart. The back always straight.
• Bend your knees and slowly lower your torso. The idea is to get your thighs as close to the ground as possible, but you don’t have to overexert yourself.

• Hold the pose for 5 seconds and go back to the start. Do 10 repetitions.

2. Walk “differently”

Instead of walking forward, we suggest you walk backwards and to the sides. Always in a flat and spacious place. Try not to turn your head in the direction you are walking.

Once you have practiced this exercise a few times, you can complicate it a bit: stand on your toes and do the same route to the back and sides.

Another option to walk differently and improve coordination is to place one foot in front of the other following a straight line (which can be imaginary). The same thing that tightrope walkers or jugglers do.

It may seem simple but it is not so simple.

• You should first support the heel and then the tip of the right foot.
• Then place the left heel as close to the tip of the right foot and finish supporting the entire sole.
• To improve stability, you can extend your arms  in a cross shape.

3. Body roll

This exercise to have more balance can be done anywhere.  It is very simple:

• Put your legs together and keep your back straight.
• Take an object (it could be a shopping bag or a work bag) with your right hand.
• Bend your knee and bring your right foot back. Balance your body weight between your left leg and the object in your right hand.
• To keep it simple, look at a fixed point on the horizon and don’t move your head.
• Count to 10 and return to the starting position. Do the same on the other side.

4. Get up without using your hands

When we get out of bed, from the sofa or from a chair, we usually use our hands for support and clean and jerk. However, to gain balance, we recommend that you change that habit a bit.

• The next time you have to stand up from a sitting position, do your best with your pelvis.
• The arms should be extended in front of the body. To sit down try to do the same.

5. Movement exercises

You need a chair that has a backrest or a place to rest your hands. The first exercise is similar to that of the shopping bag. Bring your right foot back, bending your knee.

Bring your entire body weight onto your left leg. Your other point of support will be your hands on the chosen piece of furniture.

The second exercise consists of raising the right leg in front of the body. Raise it up to the knee to the belly or as high as possible and only touch the supporting chair with the fingertips. Count to 10 and lower your leg  and then repeat with the left.

The third exercise in this routine of movements for more balance begins in the same way as the others, but in this case the right leg is fully extended backwards. After 10 seconds, return to the starting position and change sides.

Finally, it is time for the sides. Always in the same position, resting your hands on the chair, raise your right leg and bring it to the side of the body without bending. Hold 10 seconds and go back to the beginning. Do the same with the left leg.

As you can see, there are many exercises that help improve your balance. Choose the ones you like the most and try to practice them every day, you will see how you will notice the result right away.