Balance is a vital component of health and physical performance and is essential for activities of daily living.Improving balance is important for overall fitness and everyday activities simply because it increases overall movement function.Many adults find that their balance deteriorates as they get older and they become fearful of falling. The body systems that contribute to balance and mobility do change with age, but growing older doesn’t necessary mean becoming weaker or less able to do things that require good balance.There are two great reasons to turn your workout into a balancing act. First, it helps activate deep core muscles to tighten the midsection; and second, if you’re an athlete, it’ll prepare you for that quick turn or lunge. Balancing exercises can especially benefit older adults by helping them prevent falls and maintain their independence.
Here are some exercises that help to boost balance and improve health, fitness and athletic performance:
- Sit on the floor and bend your knees so that your right foot crosses over the left foot at the ankle.
- Gently placing your hands on the knees, raise your feet off the floor. Lean back 45 degrees.
- with your hands loosely clasped in front of you, lower your elbow (first the right, then the left) toward the floor. (Keep your legs and spine in the same position; only your core will twist slightly as you move your arms.)
- Repeat 25 times on each side. Switch sides and repeat.
Single-Leg Dead Lift
1. Balance on your left foot, engage the abs, and bend forward at the hips while reaching toward the ground with your right hand.
2. Hold on to a five- to 10-pound weight and raise your right leg behind you for counterbalance.
3. Tighten the buttocks as you return to the starting position.
4. Keep your knee relaxed and back flat throughout the movement. Switch legs.
Plank with Flying Plane Arms
- Start in high plank with your arms extended and hands directly under your shoulders.
- Keep your hips stable and core engaged as you lift one arm straight out in front of you.
- Keep holding this arm up and fan it out to the side.
- Return your hand to the front again, and then lower it to the ground.
- Repeat this sequence on the opposite side. Continue to alternate sides for 12 rounds.
Side Leg Raises
- Stand behind a sturdy chair and hold it for balance.Your feet should be placed slightly apart. Breathe in slowly.
- Now, while breathing out, lift your left leg out to the side. Your back should be straight and toes facing forward.
- Hold the position for 10 seconds before returning to the original posture. Repeat 10 to 15 times with each leg.
- Stand on your right leg and raise the left leg three to six inches off the floor.
- With arms at your sides, swing your left leg forward and backward, touching the floor for balance, while keeping your torso erect.
- Now, repeat the moves, but don't allow your foot to touch the ground.
- And finally, swing the left foot to the left side, holding the right arm out. Switch legs and repeat.