Balance exercises: Types, benefits, and more – Medical News Today

Balance exercises: Types, benefits, and more – Medical News Today

Performing balance exercises can help a person maintain or increase their coordination and strength. There are various types of balance exercises to suit the needs of people of different ages and abilities.
Balance exercises may help a person improve their stability, mobility, endurance, and more.
This article discusses 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:
People often focus on strength, endurance, and flexibility training, but all four types are important for a person’s overall health and well-being.
Balance exercises can benefit people of all ages. They can help a person improve their body equilibrium, reducing the risk of falls. They are also beneficial to improving athletic performance.
Balance exercises can help a person in a few different ways.
A 2019 mini-review of multiple studies found that, in younger and older adults, balance exercises helped improve:
The National Institute on Aging states that balance exercises also help prevent falls in older adults.
Additionally, a person needs to focus on improving their core strength to improve balance, which can benefit sports and other physical activities.
A person should talk with a doctor about which exercises are best for them and take safety precautions while undertaking any balance exercises.
As with other types of fitness, a person can choose from a range 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 with a doctor about their overall health and fitness goals. The doctor may be able to provide guidance on exercises to include or avoid based on the individual’s overall health.
The American Heart Association (AHA) recommends that older adults engage in balance exercises on at least 3 days of the week. It also notes that a person may wish to engage in 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 necessary. As they build 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 equilibrium.
These exercises are beginner-friendly, but people at more advanced levels can also benefit from them.
To perform the tightrope walk, a person should follow these steps:
The flamingo stand involves standing on one foot for a short duration.
It involves this series of movements:
For this balance exercise, a person will need to follow these steps:
Children can benefit from balance exercises, too.
In addition to improving balance, these exercises can be a good way to help children release some extra energy and engage them in fitness activities.
The following activities should help engage younger children while also improving their balance.
The bean bag exercise can double as a game for children to play.
It involves these steps:
Heel-toe walking is good for people of all ages, including children.
They can do it as follows:
Musical statues involves a lot of movement and dancing in addition to balancing, so it can be fun for kids.
An adult can run the activity as follows:
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 require a fitness band to complete. However, people can modify the exercise by skipping the bands if necessary.
A person should follow these steps:
To do the Pallof press with rotation, a person will need access to a cable machine, which will be present in many training gyms.
The exercise involves these moves:
A person will need two dumbbells or heavy objects for this exercise.
They should follow these steps:
Parkinson’s disease is a neurological condition that causes uncontrolled shaking and movement. It can also affect a person’s balance and coordination.
Balance exercises can help a person with Parkinson’s disease improve their balance and coordination.
Chair leg raises target the legs and core in a way that allows a person with Parkinson’s to stay safely seated.
A person will need to perform this series of movements:
People can perform side-stepping exercises as follows:
Stability balls not only provide balance training but also allow a person to work the core and trunk in almost every exercise.
A stability ball adds an extra challenge to the plank pose.
To do a plank with elbows on a stability ball, a person will need to follow these steps:
This dynamic balance exercise requires two people, a balance ball, and a medicine ball.
Here are the steps to follow:
Balance exercises can help improve balance, increase coordination, and prevent falls.
They can play an important role in everyone’s fitness routine.
The wide variety of balance exercises means that it should be straightforward for a person to incorporate this training into their regular fitness program.
Last medically reviewed on July 8, 2022
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