Start with 20 minutes of balance exercises per day, and stick to those prescribed by your physical therapist if you are seeing one. Start from the neck, then move to the torso, and lastly, the lower extremities. Make sure to include balance exercises on one leg in your regular exercise program. Improving balance takes time and practice. Depending on the severity of your injury or infection, it may take a few weeks to several months to improve your balance. Be patient – you will soon start feeling better and doing things without any assistance. According to a study published in the Journal Of Athletic Training, balance training can improve the strength and stability of ankles. The study included 39 participants with chronic ankle instability to determine the improvement of patient-reported outcomes after balance- and strength-training and control protocols. As the graph indicates, all participants, regardless of group, improved from the pre-test to the post-test.
Balance And Strength Training Improved Chronic Ankle Instability
This study conducted in the US analyzed data from 1,012 respondents comprising older adults aged 65 years and above. It revealed that 72.5% of women aged 65 and older performed balance exercises, such as standing on their feet, compared to 62.3 percent of men in the same category. In addition, it also indicated that 4 out of 10 respondents in the study group perform balance exercises at least once on a daily or weekly basis. Here are the 15 best exercises for improving balance, regardless of if you have had an injury. Scroll down to check them out! Let’s start with the two kinds of balance exercises – static and dynamic. Static balance exercises involve holding a position, while dynamic balance exercises involve moving through a position while maintaining balance. Once you are confident about doing exercises of both categories with ease, you can start doing strength exercises to recover completely. You need to be confident in your balance before you can start weight bearing strength exercises. Without further ado, let’s begin!
Exercises To Increase Static Balance
1. Supine On Mat Or Bed
Note: Do not do this exercise if you are recovering from knee surgery. Sets And Reps – 2 sets of 5 reps
2. 4-Point Stance On Mat Or Bed
Note: You might need assistance initially from your physical therapist while you hold the pose for 10 seconds. Sets And Reps – 2-3 sets of 10 seconds’ hold
3. 3-Point Stance On Mat Or Bed
Sets And Reps – 3 sets of 3 reps
4. 2-Point Stance On Mat Or Bed (Bird Dog)
Sets And Reps – 3 sets of 2 reps
5. Assisted Kneeling
Sets And Reps – 2 sets of 3 reps
6. Crawling
Caution: Do not do this exercise if you just had knee surgery or are not allowed to put any pressure on your knees. Sets And Reps – 2 sets of 2-4 crawls each way
7. Kneeling To Standing
Sets And Reps – 2 sets of 2 reps
8. Standing Between Parallel Bars
Sets And Reps – 3 sets of 3 reps You must do these exercises for about 3-4 weeks. Consult with your doctor and physiotherapist before advancing to the next stage – dynamic balance exercises. Make sure you are confident in all of the static balance exercises and regular walking before progressing to these exercises.
Exercises To Increase Dynamic Balance
9. Stepping Over Small Objects
Sets And Reps – 3 sets of 1 rep
10. Walking In A Straight Line
Sets And Reps – 3 sets of 2 reps
11. Ascend And Descend The Staircase
Sets And Reps – 2 sets of 3 reps each way (3 steps up then 3 steps down)
12. Small Vertical Jumps
Sets And Reps – 3 sets of 10 reps
Other Exercises To Do As You Progress
13. Split Squat
Tip: You can do weighted split squat by holding a 5-pound dumbbell in each hand once you have mastered the exercise without weights. Sets And Reps – 3 sets of 10 reps on each leg
14. Calf Raises
Sets And Reps – 3 sets of 10 reps
15. Sumo Squat
Sets And Reps – 3 sets of 10 reps Is plank a balance exercise? In the infographic below, learn more about such issues with balance in the elderly, a few facts about falls, and what you can do to prevent them.Illustration: StyleCraze Design Team Yes. Plank is an isometrici A type of resistance exercise in which a specific muscle or group of muscles are contracted without moving any joints. core exercise that works the glutes and hamstrings and is crucial for improving balance and coordination. What medications cause balance issues? Antibiotics, anticonvulsantsi A type of medication used to treat or prevent seizures or convulsions by regulating the brain’s abnormal electrical activity. , antidepressants, anti-hypertensivesi A type of medication used to treat high blood pressure by widening the blood vessels or removing extra fluid from the body. , and antipsychoticsi A type of medication used to treat psychosis, schizophrenia, and other types of psychotic disorders. may cause balance problems such as dizziness and vertigoi A sudden spinning sensation without any movement due to ear infections, muscle weakness, or low blood pressure. (1). If you are troubled with vertigo, you can include some simple exercises for vertigo in your routine. How can I improve my balance after 70? Do simple exercises to improve your balance. These simple exercises are head rotation, trying to walk in a straight line, foot taps, single-leg stand, and walking regularly. Can loss of balance be restored? Yes, guided physical therapy and regular balance-maintaining exercises can help improve balance. However, if the loss of balance is due to nerve damage it can take a very long time to repair. At what age does balance decline? Around the age of 50 people may start to experience fatigue, joint discomfort, and other health issues which can impact their ability to maintain balance. What vitamins and supplements are good for balance problems? A balanced diet with Vitamin D supplements is highly effective in curing body balance problems (2). Why do seniors lose their balance? Certain metabolic conditions such as hypertension, diabetes, vision issues, or ear infections may lead to loss of balance in old age (3), (4), (5). To remedy that, some simple core exercises for seniors may help. Which daily activity can improve your balance? Activities that involved footwork and keep you moving are all good for maintaining balance. Trying light sports like badminton, and ball-balancing race to see improve you your balance. If you suffer from severe balance problems, it is safer to start slow.
Illustration: Best Balance Exercises To Improve Stability And Strength
Learn how to improve your athletic performance with body balance enhancing exercises. Watch this video for tips and tricks to help you stay sure-footed every step of the way. Hit play now!
