Good balance is a necessity. Without it, you can not do simple daily tasks like walking. Improved balance makes movement function good, increases body awareness, and improves your capability to do a variety of workouts smoothly. Balance is of two types-Static and Dynamic. Static balance is the ability to maintain postural stability in fixed body postures whereas Dynamic balance is the ability to maintain postural stability while body parts are in motion. Balance exercises work on challenging your center of gravity. Strengthening of core muscles is crucial for balance training. A strong core encourages good posture, stability, and ensures good balance.
- Walk-in a straight line heel to toe and backwards-It is an easy way to help improve your balance. Take 20 steps forward and then 20 steps backward. You can stretch your arms sideways to help maintain your balance. Sideways walking also helps.
- Standing on one leg-With foot together, pick up one foot with the knee facing forward or to the side. Try to hold this position for 30 seconds to a minute. You can make this exercise more challenging by closing your eyes. It is harder to balance with eyes closed as the sensory input from vision is shut.
- Stand up from a chair and sit back down without using your hands.
- Walking with alternate knee lifts with each step.
- Bird dog exercises-Go on to your hands and knees, keeping your shoulders over your hands and your knees spaced hip-width apart. Simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Hold for 5-10 seconds and go back to the starting position. Repeat on the other side.
- Lateral Lunges– Stand with feet together and hands clasped in front of the chest. Take a big step out to the right, keeping your torso upright. Lower into a lunge, bending the right knee to 90 degrees. Keep left leg straight, with both feet pointing forward. Push back up and return to the starting position. Repeat 8-10 times on each side.
- Side planks with leg lifts-Get into the side plank position and then lift the top leg towards the ceiling, repeat 8-10 times on each side.
Ensure your safety while doing these balance exercises. Clear the area around you and stand within reach of a stable surface in case you lose your balance.