An important component of sports performance is balance and stability training. Unfortunately, balance deteriorates with age and often goes unnoticed until it becomes a major problem. Poor balance can result in falls and stumbles that can cause serious orthopedic injuries and even death. This year, the American College of Sports Medicine (ACSM) has added neuromotor exercise recommendations for 2-3 times per week on top of their regular cardiovascular, strength, and flexibly protocols. Neuromotor exercises are exercises that improve balance, agility, coordination, and gait in order to improve physical function and reduce falls.
A simple test to check your balance is to take your shoe off and stand still on one foot for 30 seconds. If you want to make the test a little more challenging you can try closing your eyes. (Make sure to stand close to something sturdy in case you lose your balance).
Basic balance training tips:
- Make your base of support as small as possible; this means feet close together as opposed to far apart or one foot instead of two.
- Use unstable surfaces to challenge your balance; you can use two feet to start and then progress to one foot.
- While on one foot, add head movement, limb movement, and even torso movement for more challenge. For example, standing on one foot move head left to right or move opposite leg out to the side hold then bring back into the body.
- Try any of these with your eyes closed.
Practice Balance At home:
- Stand on one foot while doing tasks at the kitchen counter or bathroom counter such as brushing your teeth or blow drying your hair.
- Pillows and couch cushions (that can be stepped on) can be used as unstable surfaces.
Practice Balance In the gym:
- The BOSU is ideal for balance training.
- Single leg exercises with the legs or arms moving with weights such as dumbbells or ankle weights.
- Regular exercise cardiovascular and strength training helps maintain balance.