How it works
While it may not cross your mind, you need to balance everything, including walking, stepping out of your chair and leaning on your shoes. Strong muscles, which are stable, make a difference in what you do each day and many other things.
Balance training involves exercising, strengthening muscles, and helping you stay upright, including your legs and core. These exercises can improve stability and help prevent falls.
Balancing exercises can be intense, like some very challenging yoga poses. Others are as simple as standing on one leg for a few seconds. Or you can use a device that forces your body to stabilize itself, such as a Bosu half circle stability ball or balance board, and video games.
Examples of balance exercises include:
You stand on one leg and raise the other leg to the side or behind you.
Put your heel in front of your toes, it’s like walking a tightrope.
Stand up and sit on a chair without your hands.
When walking, each step alternates the knee up and down.
Do tai chi or yoga.
Using a device like Bosu, you have an inflatable dome at the top of the circular platform to challenge your balance.
Over time, you can improve your balance by:
Add the action to the pose.
Close your eyes
Drop your chair or other support.
Even if it’s a daily balance exercise. Two days of strength training each week, through exercise to maintain a steady muscle, can also help improve balance.
Intensity level: medium.
To balance the train, you don’t have to run, jump, or do any other high-impact or high-intensity exercise. Usually balance training involves slow and methodical movements.
Core: yes. You need strong core muscles to maintain balance. Many stability exercises will operate your abdominal muscles and other core muscles.
Weapon: no. Most balance exercises are about balancing your feet. So unless your action involves your arm, you take the focus and they won’t use your arm.
Leg: yes. Balancing on one leg, then squatting or bending forward can also exercise your leg muscles.
Glutes: yes. The same balancing exercise, leg work also adjusts the hip.
Return: yes. Your core muscles include some of your back muscles.
Flexibility: no. Balance training is more important than increasing flexibility to strengthen muscles and improve stability.
Aerobic: yes, but often not. It depends on the intensity of the activity. If you move quickly, it may be aerobic. Balance training won’t make you breathe faster or make your heart pump harder.
Strength: yes. Many of these exercises will make your muscles, especially your legs and core muscles. Some actions may also use your chest and shoulder muscles, just like a plank in yoga.
Exercise: no. Balance training consists of a series of exercises. This is not a sport.
Low impact: yes. Balance exercises have no effect.
What else should I know?
The cost. Can’t. You can do the balancing exercise yourself, just a chair. If you want to take a tai chi or yoga class, or buy a stable ball, video or other equipment, you have to pay for it.
Suitable for beginners? Is. Balance training is suitable for people of all ages and health. The elderly are advised to prevent falls.
Outdoor. Is. You can do a balancing exercise anywhere: in your backyard, on the beach, in the park.
At home. Is. You can do these exercises at home.
Equipment needed? No, you just need your body to do the balancing exercise, like standing on one leg. Or you can buy devices like bosoball to challenge your balance.
Dr. Michael Smith said:
The beauty of balanced training is that anyone can and should do so. Balanced training can improve everyone’s health, balance and performance, from beginner to senior athletes, young and not too young.
If you’re new, it’s a good start. Focus on your core and balance to improve your overall strength and prepare your body for more advanced sports. Start easily. You may find that you need to put your chair on the chair first. That’s good.
If you are an advanced exerciser, if balance is not your thing, you may find that you still need to start with some simple action. Then push yourself to perform more complex movements, challenging your muscle strength and aerobic endurance. If you think balance exercises are easy, you haven’t tried yoga’s warrior III posture yet.
Is it good for me if I have health?
If you have back pain, balanced training is one of the best ways to strengthen your core and prevent back pain. If you are recovering from a back injury, please let your doctor know and start balancing. This will help prevent further problems in the future.
As you strengthen your muscles, it also provides more support for arthritis in painful joints. You may need to adjust or avoid certain actions to reduce the pressure on your knees. For example, the balance movement involving sprints may be more manageable than your knees. The good news is that there are plenty of exercises to choose from.
If you have diabetes, high blood pressure, high cholesterol, even heart disease, exercise must help you control your situation. Balance training is a good start. According to the American sports commission, the first step in resistance training should be focused on core and balance exercises. As you get stronger and get more vigorous exercise, balanced training can give you an aerobic workout, and even help control blood sugar, cholesterol and blood pressure and other aerobic exercises.
If you’re pregnant, choose your balance exercise carefully. Women can and should exercise during pregnancy. The main focus of exercise during pregnancy is decreasing, so making your movements unstable is not a good option. Opt for balancing your feet flat on the floor or flat on the floor (you may need to kneel on the floor to support your body). Just like any exercise, if you do this before you get pregnant, you might do it after you get pregnant. Make sure your doctor is always good.