15 Easy Exercises for Better Balance

Maintaining proper balance and posture is essential to avoid accidents, especially in older ages. Thus, do not take your good balance for granted. Start exercising to improve your balance, which will pay off in the future. Doctors suggest that older people attempt these exercises to regain their lost balance.

Are you curious to know about the best exercises for maintaining balance? Find out all about it in this article. Also, get to know about the causes and symptoms of weak balance before that.

Usually, weak balance comes with age. As bone density reduces, your body fails to maintain good balance. However, young people might also suffer from weak balance because of any illnesses or diseases, such as Parkinson’s disease. Accidents and fractures can also cause a weak balance. A weak balance can further lead to major accidents and injuries.

If you experience the following symptoms, your body has a weak balance.

• Vertigo
• Presyncope (frequent fainting and lightheadedness)
• Feeling like losing balance and falling
• Vision changes and blurry eyes
• Confusion

Are you experiencing a loss of balance? Proper balance training can help you out. Here are some of the easiest exercises for you to deal with this situation.

Kids usually lack proper body balance in the initial years. They might be able to catch up faster if you engage them with fun activities. Here are some balance training exercises to help your kids improve their balance.

1. Bean Bag Balance

Place a bean bag or a similar item on your kid’s head or shoulder for this simple exercise. Then, make them walk straight to maintain the bag’s balance. Once they can do that, ask them to walk in a crisscross pattern to enhance their balance.

2. Musical Statues

For this exercise, play music and start dancing with your kids. They should be able to freeze completely once the music stops. Even if they have one foot in the air, they should not move to win the game. This will encourage them to improve their balance.

3. Heel-toe Walking

Draw a line on the floor with chalk to maintain a straight line. Now, ask your kids to start walking on this line. They must place the back of their heels against the toes of the opposite foot while walking. They should be slow and walk at least 15-20 steps without losing control.

Adults usually do not lose body balance. However, they might have a weak balance if they face serious accidents or injuries. The following exercises will help them regain their balance.

1. Sumo Squat

For this body balance exercise, start in a wide stance. Next, bend your knees and hips lower, forming a sumo squat while keeping your torso upright. Now, extend one of the legs and the opposite arm in front, and hold your leg for 2-3 seconds. Keep repeating this process till you might start feeling pain or tired.

2. Standing Crunch

Stand on the ground while balancing on one leg. Keep the other one out in front of you. While keeping your hands overhead, bend your knees at a 90-degree angle. Now, crunch forward and clap your hands under the raised leg once and then over your head. Repeat this process 10-12 times with one leg, then continue with another.

3. T-stand

Stand on the ground with your hands extended in the form of the letter T. Start balancing the left leg while bending the right knee at a 90-degree angle. Now, start raising your leg in front while keeping your core tight. Next, lower your torso and reach your right hand and try to touch your left ankle. Return to the initial posture and repeat this procedure with the opposite arms and legs.

4. Arm Sequence With Lifted Heels

Start this exercise by standing on the ground with your feet together. Keep your knees slightly bent and pressed against each other. You can hold lightweight dumbbells while keeping them relaxed on the sides. Start lifting your heels about two inches above the floor, and hold this position while doing a shoulder press. Keep repeating this process with your arms extended and arched lower back.

5. Curtsy Lunge

Stand on the floor, keeping your feet hip-width apart and your fingertips on your ears. The elbows should be open put wide. Next, cross one leg behind you and lower the body into a curtsy lunge. Bring the same leg up and meet the same side elbow as an oblique crunch. Do this without rotating your hips. After repeating it about 10-12 times, switch legs.

Older adults are at the highest risk of losing balance. This can lead to falling and breaking bones, which can be a serious hazard. The following exercises for balance and coordination can be beneficial for them to improve their lost balance.

1. Tightrope Walk

For this exercise, tie a string or rope to two ends of the floor. Now, extend your arms on both sides for balance, and start walking on the rope. Try to avoid taking support by holding anything on the sides. Keep walking on the rope in a straight line. It will help improve your walking balance.

2. Rock the Boat

This is another exercise for stability. Stand on the floor, keeping your feet hip-width apart. Now, yield your entire weight onto the left leg, and lift the right knee upwards. Hold it up for at least 10 seconds. Now, bring it down and repeat the same for the left knee.

3. Flamingo Stand

Start with standing on the floor on your left leg. Start lifting the right leg forward while taking support from a chair or wall. In the process, maintain a good posture keeping the neck, head and spine in a line. Once you get used to it, try to extend your hand and reach the foot. Maintain the position for at lets 15 seconds. Then, repeat the procedure with the other leg.

People with Parkinson's disease are likely to face weak balance, resulting in future threats and risks. They are likely to benefit from the following exercises to improve balance.

1. Chair Leg Raises

Sit on a chair with a straight spine, keeping both feet under your knees. Straighten your left leg while holding it up for a few seconds. After that, lower it down and repeat the process with the other leg. Keep repeating the process 4-5 times.

2. Side-stepping

For this exercise of balance and stability, stand on the floor and step sideways to the right side corner of the room. Next, lift your knees as high as possible. Do this while moving, as if trying to step onto something. Then, return to the left side of the room, and repeat with the other leg.

Athletes need proper balance as their work deals with physical activities. They might lose their balance because of any injuries. The following exercises can be helpful for them.

1. Banded Triplanar Toe Taps

Start with putting a resistance band around your lower thighs above the knees. Start a single-leg, quarter-squat on your left leg while engaging your core and hip muscles. Tap your right leg forward, move it to the sides, and then straight. After repeating it 15-20 times, continue the same with the left leg.

2. Paloff Press

Start by standing in front of a cable machine and holding the cable handles with your hands. Walk to the right while extending the arms in front of the body. While doing so, keep your core engaged as you turn away from the machine. Maintain an alignment with the centre line of your body. After returning to the original position, repeat the exercise in the opposite direction.

If you have a weak balance, you must take the right precautions while exercising. For instance, avoid intense workouts and consider easy activities that can be done from the vicinity of the home. Moreover, ensure the floors are dry to avoid slipping and getting hurt.

Apart from that, you should avoid working out for a long time, as it can result in an accident. It would help if you always kept stuff in your surrounding for support while conducting these exercises. Avoid increasing the intensity of the exercises if you are yet to develop your overall balance.

Thus, as you can see, there are multiple exercises for balance. These will help you maintain a proper posture and avoid losing control over your body. Moreover, these can help you if you have a weak balance to redeem the same. However, you must take the right precautions while working out.