A well-rounded fitness routine includes strength, endurance, flexibility and balance training — though many people skimp on that last one. Working on balance is important because we constantly rely on it. While we’re walking, for example, one foot is off the ground at all times. We also use balance when we change surfaces, like from grass to concrete, and when we negotiate obstacles including curbs, stairs and ramps.
To add to the challenge, we complete these activities in all kids of shoes (or barefoot) and while distracted. Thanks to constant cellphone use, balance is even more crucial today. The posture we assume while texting challenges our center of gravity and also redirects our vision to a screen — not our surroundings.
Enhancing balance improves posture, overall fitness and can prevent falls. Good balance helps prepare athletes for unexpected, quick movements on the field, and spares them from a variety of sports injuries. Balance also enables us to successfully complete a variety of movements — including those as ordinary as standing on the tips of your toes to reach for something on a grocery store shelf.
Checks and Balances
Most of the time, we do not even need to think about maintaining our balance — our bodies automatically keep us steady. But in reality, balance is very complex with three main contributors:
— Vision: The eye offers input to let us know about our environment, and helps us correct our position as needed. Our vision also allows us to monitor the speed and direction of our movement, based on cues from our surroundings. Have you ever tried to walk through sand with your eyes closed? It’s really difficult.
— Muscles and Joints: Our musculoskeletal system has the ability to sense position — where our body is in space. Typically, we find our balance by making small corrections in our foot and ankle, or even in the hip. Stand on one leg while you are barefoot and notice how hard your foot is working to help you keep your balance.
— Vestibular System: Made up of very specific structures, this system is found in the inner ear and transmits information about body position and movement back to the brain. Think about how you feel as though you may lose your balance after doing a series of cartwheels.
The brain combines the information provided by these three systems and directs the body to move in ways to maintain balance. When one of these systems is challenged or damaged, the body must rely on the other two. For example, the soccer player who needs to keep his head to up find a pass relies mostly on his vestibular and musculoskeletal system for balance.
Strike a Balance
To improve your balance, it’s important to:
— Maintain a good range of motion in your joints and work on your muscle flexibility.
— Build your muscle strength, especially core muscles like the abdominals, glutes and back muscles.
— Attend to vision issues.
— Practice: Challenging your balance systems helps them to improve.
There are also specific exercise regimes that focus on balance. Tai chi, yoga and Pilates are a few of the options. Taking a class once a week is a great way to carve out time to work on balance, especially under the guidance of a trained instructor who can advance or modify the class to meet your needs. Don’t have time for a class? Simply stand on one foot for one minute. If that’s too easy, change the surface you’re standing on, go up onto your toes, move your arms around or do anything that challenges your balance.
If you have any unexplained dizziness or balance issues, see your doctor. And remember: A little balance in life goes a long way.
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