Finding Your Balance

In these hectic times, everyone is trying to find a balance between work, life, exercise, friends, family and the lists goes on. What about trying to find balance WITHIN our own bodies? We don't really ever think about that. Balance training is just as important as logging miles or lifting weights, but we just have put that missing link on the back burner. We forget how important balance training is until we are injured or we may notice our balance sucks when we finally make it to a yoga class and can't do Tree Pose without toppling over. I would like to discuss balance training and who will benefit and how to actually implement it into your workout. 

Balance is important for the elderly

A person's ability to stay balanced is based on the person's center of gravity (COG). Your COG can easily be altered by a multitude of factors, including: pregnancy, pain that causes the person to have an altered posture, surgeries, neurological pathology and the general aging process. Balance training can be implemented into every treatment or workout program, no matter how old the person is. An elderly person to a high school track star can both benefit from balance training. Just like with any program, you need to develop a balance program that will gradually progress from a simple balance exercise that will increase difficulty as the weeks progress. Don't make the surface so unstable that you could injure yourself or somebody else.

Don't do this! You could harm yourself and you just look ridiculous

Additionally,  the underlying reason for balance impairments must be addressed to develop a program that will be efficient and create the best results for the patient. For instance, if you are unable to do a single leg stance because your body sways to one side. The sway may be caused by a weak gluteus medius. You will need to strengthen the gluteus medius, perhaps with side bridges,  in conjunction with other balance exercises. Finding a chiropractor or health practitioner that understands the importance of balance training is key. Let's take a look at a very simplified balance exercise progression. 

Single Leg Balance Routine

1. Single Leg Balance on each leg for 30 seconds. Repeat 3 times on each leg
2. Balance on Bosu ball for 30 seconds. Repeat 3 times.
3. Single Leg Balance on Foam mat on each leg for 30 seconds. Repeat 3 times on each leg

Note: Progress to the next step after 2 weeks. Do these exercises barefoot or in minimal type shoes

Courtesy: ACEFITNESS

As you can see, the basic premise behind balance training is to gradually increase the amount of instability that the person must try to balance. You want to allow the person to master the balance exercise before progressing to a more challenging exercise. These exercises can be incorporated into your exercise routine either after your cardio or strength workout or during rest periods in your strength program.

This was just a short introduction to balance training and we will continue discussing balance training in the future.