Balance Board Exercises
If you own a balance board or are considering buying one to improve your balance, here are a few tips and exercises to help you get the most from your board.
First, it’s important to recognize that standing atop a balance board will make you physically and mentally uncomfortable at first. Now don’t let that intimidate you! Most people become acclimated to a balance board within 3-5 minutes.
Here’s what to do when you step onto a balance board:
Your body (and mind) will want to bend at the waist and stand erect. As soon as you overcome this hurdle you’ll be well on your way to better balance! Keep your shoulders back and your knees bent at least six inches down, more if you are able.
When you first start, you probably won’t be able to bend your knees to a 90 degree angle, but that should be your goal. Once your knees are bent to that degree, you’ll really be working your core and improving your balance skills. Again, you mind will be telling you to move to a more erect posture. Don’t fall into that mental trap!
Once you’re able to hold your balance atop the board for say, two minutes or longer, it’s time to get creative. There are any number of exercises you can do with a balance board, including one legged stands, pushups with your arms providing the balance instead of your legs, squats, and more.
While balance boards are exceptionally useful for anyone seeking to improve their physical balance skills, they are particularly appropriate for anyone who participates in board sports. Testimonials abound from surfers, skiers, wakeboarders, and skateboarders.
For “general purpose” athletes, the core training workout you’ll receive from a balance board is second to none. Try it and see!
Balance Exercises For Seniors
If you’re somewhat unsteady on your feet and concerned about your balance skills, there’s some good news …
With just a little bit of work on your balance skills, you can worry less and spend more time getting on with your daily activities. Even though we tend to lose balance and agility as we age, there are some very simple, easy to perform movements you can do in the comfort of your own home.
Don’t worry about these moves being too strenous. They don’t require any exercise equipment. And don’t fret if you’re not able to perform these moves to a great degree. Balance is like any other skill … if you practice it little by little, you’ll notice improvement over time. Best of all, as you begin to improve, you can move on to slightly more challenging movements as you gain stability and confidence in your balance skills.
Here are the three exercises …
Sit And Stands
This movement is extremely simple, and yet is very effective. Start by being seated in a chair. Now, stand up from the chair. If you need to boost yourself by using the arm rests, go ahead.
Once you’re standing, sit down again. As soon as you sit down, stand up again. Do this as many times as you can without feeling taxed or dizzy.
Not only does this move help your balance, it increases your leg strength, which is vital for your ability to balance and be stable on your feet.
Heel Toe Heel Toe
Stand next to a wall or table for support. Now, take one small step forward. With the other foot, place the heel in front of the toe of your first foot. To picture this movement, think of a daredevil walking on a tightrope … heel, toe, heel, toe.
Start with ten steps and stay close to the table or wall for support. You will find you’ll need to concentrate to do this. That’s good! That means you’re training your brain for better balance. Gradually increase to 20, 25 steps or more.
On Your Toes
Did you know how important your calf muscles are for good balance? Actually, all your leg muscles are important but the muscles in your lower leg are vital for stability.
This movement, while also being simple to do, has two purposes. One, you’re directly working on your balance. Two, you are strengthening your calf muscles.
Here we go … with a chair next to you for support if needed, stand on your toes for 10 seconds. If you can’t do 10 seconds, don’t worry, just work up to it. You will feel the contraction in your calves.
Try for three repetitions of ten seconds each for a week, doing this every other day. The next week, increase it to 15 seconds, then 20, and so on. After a month you will notice a marked improvement in your balance skills!
The ebook in the upper right hand corner of this page, “The Balance Manual”, has dozens of easy to perform yet highly effective balance exercises you can do at home, no matter your current abilities. Go ahead and get your copy today …
Balance Exercises
If you’re looking to improve your physical balance skills, there are several easy-to-follow exercises that will start improving your balance within a week.
While these exercises are generally easy, that’s not to say they aren’t challenging, particularly if you’re not used to working on your balance and stability skills.
As we age, our ability to balance is one of the first skills to erode. The good news is, with just a little consistent practice, you’ll drastically improve your balance.
Get started now with these three movements …
Stand On Your Toes
Sounds simple, and well … kind of silly perhaps?
Maybe so, but standing on your toes is a great entry level balance skill building exercise. Simply stand on your toes for a determined period of time, say 30 seconds to start. If you’re having trouble, it will help if you focus on a stationary object or spot on the opposite wall across the room.
Work up to one minute and then move on to this movement …
Standing On One Leg
This is a little more challenging but it’s an excellent move to improve your balance!
First, stand on one leg while holding the other slightly off the ground, either to the side or slightly behind you. It is likely you’ll find this easier on one leg than the other.
Again, focus on a spot on the opposite wall across the room. Start with 15 seconds per leg and work up from there. Once you’re able to do this for one minute at a time, you’ll have better balance than 95% of your age group.
Off Your Toes And On Your Heels
Here’s a little known balance exercise. It’s basically the opposite of standing on your toes … this time rock back on your heels and stand. This move is more advanced because frankly, none of us are used to standing on our heels.
You’ll actually have to train your brain and your body to do this, and the only way is to practice. Just like the other two exercises, progressively increase the amount of time you perform the drill.
Other Exercises
There are literally dozens of exercise you can do in your own home to improve your balance. We are big advocates of using a balance board, which in our estimation is the very best and most effective way to improve balance.
The ebook shown on the upper right corner of this page, “The Balance Manual” illustrates many simple exercises designed to improve your balance. Go ahead and download your copy today …
Exercise Balance Equipment
Maintaining and improving your physical balance skills is important no matter your age.
For athletes, your ability to balance is crucial for excelling in your sport. Skiing, board sports, football, tennis, and hockey are just a few sports where balance plays a key role in your success.
For seniors, preventing falls is a major concern as we age. Balance skills tend to diminish, mostly from lack of practice. And make no mistake, balance is a skill!
As we become more sedentary, we tend to use our physical abilities less and less. Unfortunately, your ability to balance and be stable on your feet will suffer. It’s very much akin to the “use it or lose” it mantra. In order to maintain or improve your balance, you need to practice the skill until it is functioning at top form.
Fortunately, there are two pieces of easy to use exercise equipment that are designed specifically to improve your ability to balance. Let’s take a closer look at each …
Fitball Balance Discs
The first piece of fitness equipment is the fitball balance disc.
Fitball balance discs are relatively small devices, with most just over twelve inches in diameter. They are flat on the bottom but slightly oval on top, with a durable coating to support your weight.
The disc has a certain amount of pliability or “give” to it, meaning when you stand atop the disc, you aren’t stable. Maintaining your equilibrium on the disc is what helps you train your brain and muscles to balance. (click the banner below to see a fitball balance disc and learn more)
Essentially, you are working your core muscles, which are crucial for stability. Even a brief session atop a Fitball balance disc will engage your leg and core muscles in challenging fashion.
The beauty of this portable, inexpensive piece of equipment is its versatility. You can use it while standing, sitting, or kneeling. Go ahead, try to sit atop the disc and see if you can stay in balance. Initially, it’s difficult!
Some group fitness classes incorporate the disc into their workouts. It can be used in place of a step platform or in pilates as a method to target core muscles.
One additional benefit is improved posture. Working on your balance forces you to use your leg and core muscles while keeping your torso relatively still and quiet. This teaches you to stand erect, thereby having a direct positive effect on your posture.
Balance Boards
Balance boards are probably the most popular and effective pieces of exercise equipment for balance skills.
They actually look like a small surfboard or snowboard, which is one reason why they are so often used by skiers and surfers. The board itself is mounted atop a sturdy roller or ball shaped cylinder, thereby creating an unsteady surface on which to balance. (click the green banner to see exactly what they look like)
Balance boards are challenging, but they’re actually quite fun! The goal is to remain atop the board for progressively longer periods of time, say three minutes and then increasing to four or five.
Insider Tip … the trick is to keep your upper body still and use your leg muscles to stay in balance. A balance board is not only great physical and balance training, but it’s great brain training as well. In effect, you are training your brain to perform a physical skill, an element that is often overlooked in physical training.
Summary
If you want to improve your balance fast and are willing to invest in an inexpensive yet durable piece of exercise equipment, a fitball balance discs and balance boards will suit your needs. Both are small, so there are no space considerations to worry about, and the cost is generally nominal.
If you practice on either, you will notice significant improvement in your ability to balance in seven days or less!
Improve Balance: These Two Workouts Will Help
If you are not actively trying to improve your physical balance skills, you should. Maintaining balance and stability skills are important for any age, but particularly as we age. Let’s talk about two of the very best exercise programs you can us to help you maintain and improve your balance skills …
Are Your Balance Skills Diminishing?
Think back to when you were a child. You were a bundle of energy. Running, jumping, tumbling, doing cartwheels, and so on. Your physical balance skills were great then, so what happened?
Well, even if you’re very fit and athletic, balance is a skill that needs work and development. For example, let’s suppose you were a very good basketball player but then stopped practicing the sport for ten years. If you started playing again, you’d be rusty and it would take time for your skills to return. And if your layoff was too long, it is doubtful you would ever reach the same skill level again.
The same is true for balance and stability. Obviously, being stable on your feet is extremely important, not just from a fitness standpoint, but in overall life activities.
When you see senior citizens struggling with these skills, it is a two part cause and effect. First, it is true motor skills will gradually decline with age. But the counterpoint is, it’s doubtful the person has worked specifically on his or her balance skills.
Bottom line, it’s the old “use it or lose it” philosophy. Not only do you need the physical capabilities, but your brain must be trained and accustomed to balance your muscles. In order to do so, you need to train your mind and body consistently.
Use These Exercise Programs To Improve Balance
Fortunately, there are two widely available exercise programs which will help you maintain your balance skills. Best of all, they are low impact and help not only your body but your mind.
The first is yoga. Yoga and balance are closely associated, because yoga works on breathing, mental, and stretching abilities. All of these are involved in stabilizing yourself.
If you practice yoga twice a week, you will notice drastic improvements in your stability within one month. Not only is your body working on muscles involved in the skill, but your mind are brain are being trained to perform the activities.
The second exercise program is pilates. This is a low impact but extremely effective workout. Many men who are used to lifting weights, running, and participating in sports really struggle with pilates. There’s a reason. Pilates works the core muscles specifically, with emphasis on stretching your body and developing flexibility. That is why when you see a person who is dedicated to pilates, they tend to be long and lean versus bulky.
There are numerous balance moves during a pilates class. Many of the abdominal moves in particular target stability. Similar to yoga, if you participate in pilates consistently for a month, you will notice a positive difference in your ability to balance and maintain stability.
Summary
Both yoga and pilates are ideal training programs to help you maintain and develop balance skills.
Further, you will find you will also become more coordinated with regular participation. While the style of the classes are slightly different, you’ll get a great low impact workout either way.
