Research shows that people who regularly strength train fall less often than those who don't, and if they do fall, they fall less acutely.
When we think about having good balance, it's often in terms of body stability, of being able to stand on tip-toe or on one foot without falling over. In fact, you may have heard about a recent study that associates the ability to balance on one foot for at least 10 seconds with improved odds for a longer life span. But having good balance isn't just about being able to stand on one leg; it's about being able to move better and finding a balance of activities that helps us do that.
Here are some ways to improve your balancing skills.
Do cardio
Participating in cardio activities not only improves your heart and lung capacity, but contributes to better gait, weight control, motor control and self-confidence, all of which impact and strengthen your balance. In fact, the most basic cardio activity, walking, is also the number one functional balance activity because every single leg swing requires balancing on one leg. Same for dancing, or walking up or down stairs, playing tennis or pickleball. Do what you like, but participating in a variety and trying new activities will especially help you maintain and improve your balance.
Strength train
Strength training will definitely help improve balance because stronger muscles can react faster.
Research shows that people who regularly strength train fall less often than those who don't, and if they do fall, they fall less acutely. Lower body and core exercises are particularly important.
Exercises might include:
Squats: from standing position, bend hips and knees and sit back as if you're going to sit down
Single-leg squats: squat on one leg with smaller range of motion
Reverse lunges: from a standing position, step one leg back into a lunge, alternating sides
Planks: lie face down; lift body onto forearms and knees or forearms and toes; hold for 30 seconds
Work on your flex-ability
Limited range of motion (ROM) is a contributing factor to poor balance, so flexibility training will increase ROM and mobility. Taking yoga, tai chi or Pilates will offer gradual, consistent balance exercises. Stretches you can do at home might include:
Stand feet hip-width apart and reach both arms up overhead; slightly lean back
Stand gripping the back of a chair with one hand; with the other grab one leg up behind you
Sit on the floor with legs straight out in front of you; lean forward and try to reach your toes
Find a community
Doing physical activities with others helps you be consistent, makes you feel more confident and of course makes the activity more fun, and all of these things positively impact your functional balance. Walking and talking, for example, is a great functional exercise because you're multi-tasking.
Practice balance
Of course, specifically practicing balance exercises will improve your ability to do them.
Try standing on one foot while working in the kitchen or brushing your teeth
Walk heel to toe around the house
Practice walking on your tip-toes and stepping over objects (watch out, Fido!)
Practice side-to-side movements, such as step touches or small squats
Stand on one leg and tap the other foot in a clockwork pattern
You don't have to do all these activities every day. In fact, it's better to mix things up. Aim for:
Cardio: mostly every day, for at least 30 minutes
Strength training: two to three times per week; 2-4 sets of 10-15 repetitions
Flexibility training: mostly every day; especially after a workout or activity
As for socializing and practicing body balance exercises? The more the better.
Whether you take a group class or do your own workouts, try doing all of the activities listed above on a regular basis for a couple of months. Then come March, try the one-legged challenge and see where you're at. I'm betting it'll be more than 10 seconds.
Having good balance is so much more than being able to stand on one leg. It's about creating various challenges for movement and creating a good balance of activities and finding some fun and friendship while you're at it.
Becky Davis is the Group Fitness Manager at The Alaska Club overseeing instructors and classes in Anchorage, Eagle River and Wasilla.
