Balance Training is Good For Fall Prevention and Cognitive Health

Importance of balance training with age

Many might not recognise the crucial role balance training plays in their fitness regimen, often considering it only necessary for toddlers or older adults. However, balance is fundamental in daily activities like standing in a moving bus or train, and even getting up from a chair.

Balance is your ability to maintain control over your body’s position, whether you are moving or standing still¹. It requires strong core and lower body muscles for stability. Factors like joint pain, reduced flexibility, and excess weight can impair your balance. Particularly, carrying extra weight around the midsection shifts the body’s center of gravity, alters posture, and complicates maintaining balance as the body compensates for the additional weight.

Beyond preventing falls, balance training enhances cognitive functions, stimulates areas of the brain involved in memory and spatial awareness, and improves coordination and body awareness. It also bolsters joint stability.

Integrate balance training with other fitness goals including a healthy weight or building muscle. It lays the foundation for all physical activities and is integral to a holistic fitness approach. Balance training not only reduces the risk of injury by enhancing coordination and form but also supports your functional abilities as you age. The exercises designed for balance training target the muscles essential for keeping you upright, thus improving your stability, coordination, and mobility. This becomes increasingly important as muscle strength and flexibility tend to decline with age.

Incorporating balance training into your exercise routine supports not just your physical health but also enhances cognitive resilience. Whether you’re young or old, making balance exercises a regular part of your fitness regimen can have profound benefits for your body and mind.

Simple Balance Exercise Regime You Can Do Anywhere

Here are a few easy exercises you can start today to improve your balance and reduce fall risk:

1. Single-Leg Stand: Stand on one leg, holding onto a chair if needed. Hold the position 30-60 seconds (as long as you can), then switch legs. Aim to increase the time gradually.
2. Heel-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Extend your arms to help balance if needed.
3. Back Leg Raise: Stand behind a chair and slowly lift one leg straight back without bending your knees or pointing your toes. Be mindful of your lower back while performing this exercise. Avoid lifting your leg too high and you should not feel strain in your lower back. If you do, reduce the height of your leg lift. Hold the position briefly, then lower your leg. Repeat 10–15 times on each leg.
4. Side Leg Raise: Stand beside a chair, holding on for balance. Slowly lift one leg to the side, keep your back straight with your toes facing forward. Lower your leg slowly. Repeat 10-15 times on each leg.
5. Balance Walk: Raise arms to sides, shoulder height. Choose a spot ahead of you and focus on it to keep you steady as you walk. Walk in a straight line with one foot in front of the other.

Incorporating balance training into your fitness routine is not only crucial for preventing falls but also stimulates cognitive health. Regardless of age, everyone can benefit from exercises that improve stability. Start with simple exercises and gradually increase the difficulty as your balance improves. As always, consistency is key to seeing progress in your balance and overall health. Try standing on one leg while brushing your teeth daily. Check in with Mandy if you require more tips for improving your balance!

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References:

1. Health Promotion Board Singapore. (2023). Work out from home: Find your balance. Retrieved December 18, 2024, from https://www.healthhub.sg/live-healthy/work-out-from-home-find-your-balance