Do you remember as a child you participated in play activities like kicking a ball, hopping, jumping over obstacles, cycling, balancing on a beam? Well did you know your body was learning how to balance and getting better at it? That in turn gave you confidence!
Athletes train with their sports physios or coaches using specific drills to maximize their performance in the game.
But what about adults who are not doing anything to maintain their balance?! Ever felt like your fitness routine is either all-in or nothing? Striking the right balance might be the game-changer you’re missing. You might be lifting weights in the gym but what that is definitely not enough to bulletproof you from injury!
So what is balance?
It is the ability of the body to maintain its position when sitting, standing or moving in any way.
Most of us who do not train our balance, rely heavily on our vision to maintain our balance. In situations where multitasking while walking or walking on uneven surfaces is involved, the lack of visual feedback needs to be compensated by joint sensation (proprioception) to make sure the activity is carried out safely.
Have you ever wondered how your joints understand what position to take while doing any activity?
The way our skin has sensations of touch, heat /cold, etc., our joints have a sensation which keeps the brain informed of their positions. This sensation, termed as Proprioception, works along with visual and vestibular (inner ear) feedback to maintain posture at any given moment.
Why should you work on your balance?
Fall Prevention: As we age, the body naturally loses its ability to maintain Balance which increases risk of falls.
Injury prevention: Just strengthening your muscles or doing cardio is not sufficient for smooth functioning. Balance training helps fine tune all our movements to maximize stability during all daily chores or recreational activities.
Improved athletic performance: Training in sport specific activities and positions greatly optimizes an athlete’s ability to carry out every action with the required precision.
How can you work on your balance?
Beginner:
- Single-leg Stands: Stand on one foot for 10–30 seconds; switch.
- Heel-to-Toe Walks: Walk in a straight line with your heel touching your toe.
Intermediate:
- Lunges with a Twist: Add a torso rotation to traditional lunges.
- Tree Pose (Yoga): Balance on one leg with the other foot resting on your thigh.
Advanced:
- Bosu Ball Squats: Perform squats on a Bosu ball for added challenge.
- Single-leg Deadlifts: Improve core stability and leg strength.
How to Incorporate Balance Training into Your Routine
- Add balance exercises to warm-ups or cool-downs.
- Combine them with strength or flexibility routines.
- Practice daily—short sessions go a long way.
You can always approach your Physiotherapist to understand more about balance, proprioception, and fall prevention through assessments and personalized guidance.
Dr. Shreya Mane (PT)
Rehab Station
