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:

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!

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 …

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 …

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!

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.

Downloadable Yoga/Stretching workouts! Multilevel class providing strength & flexibility. Use code iTRAIN10 and save 10%

One of the best ways to work on your balance skills is to use a balance ball. You’ve seen them in your gym but probably aren’t sure exactly how to use them.

We’ve found a source for eco friendly balance balls that are made from non toxic and ph-thalate free materials that are safer for the user and the environment.

These balance balls come with a workout DVD, exercise chart to show you the beginning positions, and a fast pump to hand inflate the ball.

You often see this equipment used in a pilates class, yoga, or abdominal classes. They are ideal for home use and will help creat a long, lean posture that is ideal for maintaining or improving your balance skills.

Yoga

You may think yoga is just stretching and mind relaxation, but it is much more than that.

First of all, stretching is very good for your balance. The more limber and flexible you are, the easier it becomes for your body to work in harmony, so to speak. Your physical balance is a function of your mind and body working together. This is the core principle of yoga.

Further, yoga is low impact, which is great if your knees, ankles, and other joints have taken a pounding over the years.

Pilates

Pilates is similar to yoga since it is equally low impact and emphasizes flexibility. Pilates goes one better by specifically targeting the core muscles, which are crucial for balance.

If you’ve never participated in a pilates class, you will be amazed at how difficult they are. You will work on muscles in an entirely different way, most notably your abdominals. Many of the moves in class are quite simple. There is no fancy choreography, but the moves take practice and effort. The emphasis on your core and holding your body still will improve your balance skills by leaps and bounds.

Balance Boards

Balance boards are probably the best exercise to improve balance. They are often used by those who participate in board sports, like skiing, surfing, and skate boarding.

Essentially, standing on a balance board simulates the activity of these sports. Usually the board looks like a small surf board with an attached heavy duty ball on the bottom.

The goal is to stand atop the board and maintain your balance. The trick is to keep your upper body still while relying on your core and leg muscles to do the work.

One Legged Alternating Stands

This is an effective exercise you can do at home. Try it while looking in a mirror. Just stand alternatively on one leg and then the other. In fitness classes, instructors will sometimes direct you to pick up and set down a small hand weight while balancing on one leg, which challenges your balance even more.

Try it for 30 seconds at a time on each leg, and steadily increase the time as your balance improves.

Fitball Balance Discs

This is another excellent piece of fitness equipment. Similar to a balance board conceptually, the goal is to remain atop the disc while maintaining your balance.

The fitball balance disc is flat on the bottom and spherical on top. You can use it either standing or while laying across the top, which is similar to a pilates move. In addition to helping your balance, using a fitball balance disc does a great job strengthening and toning your mid section.

Summary

You don’t have to lose your physical balance skills as you age. The best way to combat loss of balance is to participate in specific exercises to improve your skill level.

Group fitness classes like yoga and pilates are ideal, as they emphasize core muscles and flexibility. Specific fitness equipment like balance boards and fitball balance discs simulate board sports and provide a challenging test of your ability to stay on top without stepping off.

Finally, simple alternating one legged stands are a low tech but effective way to work on this crucial life skill.

Balance cushions are designed to fit underneath any type of board (surfboard, snowboard, etc.) to simulate actual performance movements.

The cushion is inflatable with a mouth pump and your board will not slide or roll on the cushion.

We recommend the IndoFlo Balance Cushion, (pictured below) which is 24 inches in diameter with sturdy construction and durable finish.

Here’s what a balance cushion looks like:

They are ideal to help you in any sort of board sport, whether it’s snowboarding, surfing, wakeboarding, or extreme sports.

The principle behind balance boards is to help train your mind for balance as well as your body.

Best of all, it takes less than 5 minutes to become acclimated to a balance board, but your results will be significant.

No other exercise will give you the results you’ll get from this portable piece of fitness equipment. Not only will a Balance board improve your balance skills, it will also improve your athletic confidence level. It’s no wonder that these unique fitness devices are now standard training for just about every college and professional sports programs.

Without physical balance, we are prone to lack of stability, falling, decreased mobility, and loss of confidence.

Fortunately, no matter your fitness level, you can learn how to improve balance.  Stretching is very important, because if your muscles are limber, they will be more effective in any activity you perform, including balance.

One specific and very effective way to improve physical balance is to use a fitball balance disc.

These economical pieces of workout equipment are an excellent way to perform a variety of balance exercises that will drastically improve your balance skills.  You can even use it while sitting down!

Here’s a link to a video showing how to use a fitball balance disc.