What is the Best Way to Improve My Balance?
If you want to live a long, healthy life and stay fit and vibrant, your balance is one of the most important fitness factors you can focus on. This is because your sense of balance affects everything from how easy it is to get around the house to the way you walk, run and lift weights.
The best way to improve your balance is to practice it regularly, says Jennifer Moore, a certified fitness trainer and personal trainer in Los Angeles. It’s essential to train your balance because it’s the key to keeping yourself safe when you’re walking or hiking, climbing stairs or bending down for something, she explains.
Start with simple balance exercises that don’t require a lot of time or equipment. These are great for improving your strength and agility in a non-intimidating way, says Moore.
Standing on one leg for 30 seconds is an effective exercise that should be done at least a few times a week, Moore suggests. It’s a great place to start because it’s simple, yet challenging enough to give you a solid feel for how well your body is holding up and where you need work.
Holding a chair to the side can be a great way to challenge your core and help strengthen your lower back and buttocks. It also helps to build your calf muscles for a balance boost.
Taking a yoga class is another great option, since all of the poses that involve balancing on your feet can help you build strength from the ground up. Try a beginner class to get started.
Stair climbing is another great heart-healthy activity that also helps build your balance. This is because it combines cardio and strength training in an effective, calorie-burning workout that challenges the muscles of your legs, glutes, hips and core.
A stability ball may also be helpful in building your balance because it engages your core muscles. You can try swapping your desk chair for a ball to help you build up your balance and coordination skills, or use it with beginner-friendly exercises like wall squats.
The key to any exercise is control and form, so you want to move slowly with your intent. It’s also important to hold the positions that you’re performing for at least 30 seconds, increasing each week as you progress.
If you don’t have the opportunity to go to a yoga class, tai chi, which is an ancient Chinese exercise that involves slow, precise movements, can also be a helpful tool in improving your balance and strength. You can even learn tai chi at home by watching videos and practicing the moves on your own.
The best part is that these exercises aren’t hard to do and can be done at home, making them easy to incorporate into your daily life. You’ll also notice improvements in your balance quickly, as research shows that if you perform these exercises three to six times a week, you’ll see results in about 11 to 12 weeks.
