Improving balance will take time and practice. Having good balance can help prevent falls and prevent accidents and make it easier for you to stay in shape throughout your life. Certain sports and lifestyle changes can help you improve your balance over time.
Step
Part 1 of 2: Exercising
Step 1. Do squats
The first step to improving your overall balance is to strengthen your leg, calf, and thigh muscles. This can be done by doing squats every week.
- Stand with your hips and knees extended. Spread your arms, tighten your stomach, and straighten your back.
- Bend your knees and thighs and lower your body slowly until your thighs are parallel to the floor. If you're not used to doing squats, you probably won't be able to keep your thighs parallel enough, so try to get them as close as possible.
- Slowly lift your body back up, making your gluteus muscles contract. Try doing 3 sets of 10 squats, with one minute pause after each set.
Step 2. Try doing a weight transfer exercise
Weight shifting is another exercise that will improve balance. This is a great exercise to start with if you're just starting out with exercises to improve your balance.
- Stand up keeping your feet hip-width apart, then shift your weight on both feet equally. Shift your weight to the right then lift your left leg off the floor. Hold this position for as long as you can, aiming for 30 seconds.
- Return to the starting position and repeat the exercise on the other side. Do as many repetitions as you can without causing pain. Over time, you will gradually increase the number of repetitions.
Step 3. Try doing one leg balance
Once you get used to doing squats and weight transfers, move on to more difficult exercises. One-leg balance will help strengthen your lower body as well as improve your overall balance.
- Start in the same position you used to perform the weight transfer, with your feet hip-width apart and the weight transferred equally.
- Place your hands on your hips, lift your left leg out to the side, then bend your leg back. Hold this position for 30 seconds, then return to the starting position.
- Repeat on the other side. Do as many repetitions as you are comfortable with and over time, increase the number of repetitions.
Step 4. Also use dumbbells (dumbbells)
You can add a strength training aspect to the sport, which will further improve your balance and positioning. With dumbbells, you can do bicep curls.
- The weight of the dumbbells depends on your fitness level. If you're not used to lifting weights, choose something that weighs between 2 and 4.5 kg to start with. You can always add weight over time if this feels too easy.
- Hold the dumbbell in your right hand, keeping your palm facing up. Stand with your feet and hips the same width and weight transferred equally. Lift your right leg off the floor and bend it backwards. Hold this position for 30 seconds.
- Return to the starting position and repeat on the other side. You can increase the number of repetitions and the magnitude of the load as your fitness improves.
Part 2 of 2: Changing Your Lifestyle
Step 1. Take an exercise class
There are various types of activities aimed at improving balance properly. Taking yoga, pilates, or tai chi classes can help improve your balance.
- Tai chi is a movement exercise that improves coordination, strength, and balance. Many gyms and community centers provide tai chi classes. See what's available in your area by searching the yellow pages, checking online, and looking at newspaper ads. If there are no classes available in your area, you can purchase a DVD or find videos that teach you basic tai chi poses on YouTube.
- Yoga and Pilates are exercises that strengthen the core muscles by moving in various poses. Yoga has the added benefit of teaching mindfulness and meditation. In addition to improving balance, yoga can reduce overall stress. As with tai chi, gyms and community centers can provide yoga and Pilates classes. You can also buy or rent DVDs or find instructional videos online.
Step 2. Practice balancing in your free time
When doing daily activities, practice balancing yourself. Try standing on one leg while brushing your teeth, waiting for the bus or train, dressing up, combing your hair, and other daily activities.
Step 3. Be stronger
Your balance will be greatly improved if you strengthen your glutes, hamstrings, and thigh muscles. Aerobic activities, such as running and jogging can also help. You can also do low-intensity weight training, such as lifting weights at home or doing push ups, sit ups, squats, and other easy exercises without heavy equipment.
Also try using a medicine ball in your workout to build core strength
Tips
- Take up sports that require balance, such as martial arts, horseback riding, skateboarding, yoga, ballet, jazz, hip-hop, or cheerleading training.
- Learn to juggle. This can improve hand/eye coordination as well as help with overall balance.
- Consider hiring a personal trainer for specific sessions as he or she can show you exercises that can help improve balance. He or she may also be able to create her own workout that fits your specific needs.
- Always talk to your doctor before starting a new exercise program.
Related article
- Safely Stretching the Lower Back
- Get a Flat Stomach
- Doing Sit Ups
- Ballet Dancing
