balance
 
Each year, more than one third of adults over the age of 65 fall. (1) In young, healthy adults balance is an automatic reflex and as a person gets older, slower reflexes, weaker muscles and poor flexibility affect the sense of balance.  Trips and falls can result in twists and fractures and can impact everyday independent living.

 

Balance and flexibility are often two parts of fitness that get overlooked, possibly due to people thinking they are of  little importance. However, both can play a vital role in overall fitness and function. Last week we discussed flexibility and we now know how important stretching is to our exercise program. We now focus on the final piece to our exercise program- balance.

 

By definition, balance is the ability to maintain the body’s position over its base of support within stability limits, both statically and dynamically. (3) Balance is based on the following three mechanical principles that relate to alignment and the body:  center of gravity, line of gravity and base of support.

 

Center of Gravity: This is the point at which the mass of the body is considered to be balanced on either side in all planes (frontal, sagittal and transverse). For an average person, this point is at the level of the second sacral vertebrae, but changes depending on a person’s position in space and whether or not he or she is supporting external weight. (2)

 

Line of Gravity: An imaginary straight line through the center of gravity toward the base of support to maintain balance without moving.

 

Base of Support: This is the area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact of the ground.

 

 

A simple test can be done to measure balance and the popular stork-stand balance test can assess static balance by reducing the base of support. Ideally, you should be able to stand on one leg for at least 20 seconds unsupported for static (not moving) balance. Once you have a baseline, you can determine what kind or how much exercise you need to train your balance.

 

Balance exercises can help prevent falls by improving your ability to control and maintain your body’s position whether in a standing or moving position.  If you already have balance issues, balance activities can be started simply by shifting positions. Shifting should take place in all directions, including angles, with different placements of the feet.

 

Improving balance requires a progression, or an increase in intensity.

 

How do we progress our balance movements?

 

  • Increasing the number of repetitions or the length of a balance activity
  • Decreasing base of support by moving feet closer together
  • Adding movement to make the activity more dynamic
  • Reducing input from other senses, such as closing the eyes
  • Reducing points of contact. For example decreasing the amount of support from the arms can be progressed by using both hands, then one hand, then one finger, and finally no assistance
  • Adding unstable surfaces like a balance pad

 

The American College of Sports Medicine, or ACSM, offer guidelines for balance activities and suggest such activities be done at least two days per week. Here’s an example of how a simple progression can be done at home:

 

  • Weight shifts. Step side-to-side, forward and backward. Then step forward and backward at an angle.
  • Single leg stance. Stand next to a counter or chair for support. Stand on one leg and touch the toe of the other leg to the front, side and back.
  • Single leg stance with movement. Stand next to a counter or chair for support. Stand on one leg and perform a partial squat. Repeat five times with each leg.

 

The key to any balance program is regularity, and these activities are not meant to be done at a high intensity. Remember, balance is essential for all human movement and movement and is necessary for all activities of daily living. The ability to balance can mean the difference of leading an active lifestyle and a sedentary one. If you have any questions about how to incorporate balance in your workouts, contact us.

 

References:

 

  1. “Better Balance: Easy Exercises to Improve Stability and Prevent Falls”. Accessed 27, July 2015. Harvard Health Publications. http://www.health.harvard.edu/exercise-and-fitness/better-balance-easy-exercises-to-improve-stability-and-prevent-falls
  2. “Improving Your Flexibility and Balance”. Accessed 27, July 2015. American College of Sports Medicine. https://www.acsm.org/public-information/articles/2012/02/02/improving-your-flexibility-and-balance
  3. “Training for Balance, Training for Life”. Accessed 27, July 2015. The American Council on Exercise. http://www.acefitness.org/blog/3208/training-for-balance-training-for-life
  4. Image courtesy of marcolm at FreeDigitalPhotos.net

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
Brent
Brent
Brent