Balance exercises: types, benefits and more

Performing balance exercises can help a person maintain or increase their coordination and strength. There are several types of balance exercises to suit the needs of people of different ages and abilities.

Balance exercises can help a person improve their stability, mobility, endurance, and more.

This article looks at the different types of balance exercises for different groups of people, the benefits of balance exercises, and more.

There are several broad categories of exercises, which include:

  • Strength: Examples include weightlifting and resistance training.
  • Flexibility: Stretching and yoga can help improve flexibility.
  • Endurance: People can build endurance through cardiovascular exercises, such as walking, running, and cycling.
  • Balance: People can perform balance exercises while walking, standing, or doing other activities.

People often focus on strength, endurance, and flexibility training, but all four types are important to a person’s overall health and well-being.

Balance exercises can benefit people of all ages. They can help a person improve their body balance, reducing the risk of falls. They are also beneficial for improving athletic performance.

Balance exercises can help a person in different ways.

A mini review 2019 of multiple studies found that, in young and older adults, balance exercises helped improve:

  • mobility
  • reaction time
  • balance
  • strength
  • overall quality of life

the National Institute on Aging states that balance exercises also help prevent falls in older adults.

Additionally, a person should focus on improving their core strength to improve balance, which can benefit sports and other physical activities.

A person should talk to a doctor about which exercises are best for them and take safety precautions when performing any balance exercises.

As with other types of exercises, a person can choose from a variety of balance exercises. However, they all typically focus on improving a person’s core and lower body strength.

As with any exercise, a person should talk to a doctor about their overall health and fitness goals. The doctor can provide guidance on exercises to include or avoid based on the individual’s overall health.

the American Heart Association (AHA) recommends that older adults perform balance exercises at least 3 days a week. He also points out that a person may want to do different exercises every day of the week.

Anyone new to this type of exercise should start with a simple routine and modify the exercises as needed. As they gain more confidence and strength, they can increase the difficulty, length, and frequency of their sessions.

For older adults, the following balance exercises can help prevent falls and improve body balance.

These exercises are suitable for beginners, but people with more advanced levels can also benefit from them.

walk a tightrope

To perform the tightrope walk, a person must follow these steps:

  1. Lay a piece of string or ribbon on the ground.
  2. Keep your arms out to the sides.
  3. Walk along the rope, placing your feet directly on it.
  4. Walk at least 15 steps.
  5. Repeat the exercise as desired.

flamingo stand

The flamenco position consists of standing on one foot for a short period of time.

It is about this series of movements:

  1. Stand up straight, near a wall, chair, or other sturdy object.
  2. Shift your weight to your right foot and lift your left foot off the floor, bending at the knee to bring your heel closer to your buttock.
  3. If necessary, place your right hand on the wall or chair for support.
  4. To make the exercise more challenging, reach for your left foot with your left hand.
  5. Hold your foot for up to 15 seconds.
  6. Return your left foot to the ground and repeat with your right foot.

Move the boat

For this balance exercise, a person should follow these steps:

  1. Stand with your feet hip-width apart, pressing your weight evenly and firmly on both feet.
  2. Put all your weight on your right foot and lift your left foot off the floor, holding it in front or to the side of your body.
  3. Hold this position for up to 30 seconds.
  4. Slowly lower your foot and repeat on the other side.
  5. Repeat 5 to 10 times.

Children can also benefit from balance exercises.

In addition to improving balance, these exercises can be a great way to help kids release some extra energy and get them involved in physical activity.

The following activities should help engage younger children while improving their balance.

Bean Bag Exercise

The bean bag exercise can double as a game for children to play.

It involves these steps:

  1. Place a bean bag or similar lightweight item on your head.
  2. Keeping your head up, walk forward in a straight line, being careful not to drop the bean bag.
  3. For an added challenge, walk backwards, zig-zag, or move to the side.

walk from end to end

walk from end to end it’s good for people of all ages, including children.

They can do it in the following way:

  1. Lay a piece of string or similar thin object on the ground.
  2. Raise your arms out to the sides until they are parallel to the ground.
  3. Place your left foot on the rope.
  4. Position your right foot so that your right heel touches the tip of your left foot’s toes.
  5. Walk forward, following the line and concentrating on making sure your heel touches the ball of your foot with each step.

musical statues

Musical statues involve a lot of movement and dancing as well as balance, so it can be fun for kids.

An adult can run the activity as follows:

  1. Start playing music and get the kids dancing and moving.
  2. Stop the music and have the children sit still.
  3. The facilitator should encourage the children to remain still in awkward positions that require them to maintain their balance.

Balance plays an important role in sports.

When an athlete has good balance, they can improve their coordination, ease of movement, and stability when participating in their chosen sport.

Banded Toe Taps

Banded Spike Taps require a fitness band to complete. However, people can modify the exercise by skipping the bands if necessary.

A person must follow these steps:

  1. Wrap an exercise band around your lower thighs, above your knees.
  2. Move into a single-leg quarter squat position.
  3. Engaging your core and hip muscles, touch the other leg to the side, behind your body, then forward.
  4. Try 10-20 reps on each leg.

Pallof press with rotation

To do the rotating Pallof press, a person will need access to a cable machine, which will be present in many training gyms.

The exercise involves these movements:

  1. Stand up straight with your side toward the cable machine.
  2. Use both hands to grasp the handle and move an arm’s length away from the tower to create tension on the cable.
  3. Push the cable away from the hood, keeping the core tight and engaged.
  4. Move your body away from the pulley, then keep your arms extended as you return to the starting position.
  5. Bring your hands to your chest.
  6. Try 10-20 repetitions.
  7. Repeat on the other side.

single leg crossover punches

One person will need two dumbbells or heavy objects for this exercise.

They must follow these steps:

  1. Hold two dumbbells at chest height.
  2. Put the weight on one foot and move into a quarter squat.
  3. With your legs in place, hit the dumbbells all over your body, one at a time.
  4. Try to do 1-3 sets of around 10-20 reps.

Parkinson’s disease is a neurological condition that causes tremors and uncontrolled movements. It can also affect a person’s balance and coordination.

balance exercises to be able to help a person with Parkinson’s disease improves their balance and coordination.

Chair Leg Raises

Chair leg raises target the legs and core in a way that allows a person with Parkinson’s to remain seated safely.

A person will need to perform this series of movements:

  1. Sit in a chair, keeping your spine straight and both feet below your knees.
  2. Slowly straighten one leg.
  3. Keep your leg straight for a few seconds before returning to the starting position.
  4. Repeat on the other side.
  5. Do up to 3 sets of 10 to 20 repetitions.
  6. To make the exercise more challenging, wear light ankle weights.

step aside

People can perform lateral step exercises as follows:

  1. Start in a standing position.
  2. Step sideways to the side of the room, lifting your knees as high as possible as if you’re stepping over something.
  3. Repeat for 10 steps or until you reach the side of the room.
  4. Switch sides and repeat the exercise, returning to the starting side of the room.

Stability balls not only provide balance training, but also allow a person to work the core and trunk in almost all exercises.

plank with elbows

A stability ball adds an extra challenge to plank pose.

To do an elbow plank on a stability ball, a person will need to follow these steps:

  1. Get into a plank position with your toes or knees on the floor and your elbows and forearms on the ball.
  2. Engage your core to keep your back flat and buttocks down while keeping your shoulders and hips straight.
  3. Hold this position.
  4. For an added challenge, make small circles with the ball while maintaining good form.

Balancing Ball Partner

This dynamic balance exercise requires two people, a balance ball, and a medicine ball.

These are the steps to follow:

  1. Stand on one leg, holding a medicine ball, and find your balance.
  2. Then the partner should throw a stability ball towards them.
  3. While maintaining balance, the person should use the medicine ball to bounce the stability ball back to their partner.
  4. Repeat 10 to 20 times.

Balance exercises can help improve balance, increase coordination, and prevent falls.

They can play an important role in everyone’s exercise routine.

The wide variety of balance exercises means that it should be easy for a person to incorporate this training into their regular fitness program.

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