Balance is an essential component of overall physical fitness. By improving your balance, you’ll be more capable while performing your workout routines.
Good balance also protects against falls, which can lead to serious injury. According to Fitness USA, after the age of 25, your balance starts to decline. You can improve your equilibrium, however, by performing a few simple exercises on a regular basis.
Test Your Balance
On a regular basis, perform a balance test to gauge how well you’ll be able to perform balance intense activities. The US News & World Report recommends you stand next to a counter as you test your balance by standing on one foot and closing your eyes. Balance on each foot and time how long you can retain the position. The shorter your balance time, the worse your equilibrium is. Over twenty seconds indicates a good sense of balance.
Basic Balance Exercises
Each day, you should develop your balance by doing a series of exercises. For instance, a weight shift will involve you standing on one foot and shifting all of your weight to one side. Hold the pose for 15 to 30 seconds. You can help keep your balance by focusing on a single spot in front of you. While you shift your weight, you can move the lifted leg to the front, side and rear of the body. Add a bicep curl to the exercise to make it even more challenging.
Walking a straight line in front of you can also work to improve your balance. Help maintain your balance by keeping your arms extended at shoulder height. As you improve, keep your hands at your sides. Also, attempt to walk backwards in the straight line.
Tai Chi is a type of martial art that uses gentle movements to reduce stress and improve flexibility and balance. Moves are slow and deliberate and you are forced to focus on form instead of speed. According to a 2011 study conducted at Hong Kong University, Tai Chi was proven to be an effective therapy to prevent falls in both the elderly and non-elderly.
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