By DR DEVAN THANKI MD MSc
General Medicine – Princess Alexandra Hospital
When we think about improving our balance we may think about preventing falls. But that’s not the only thing, it’s also important for our overall health and wellbeing. The UK physical activity guidelines advise that maintaining a good balance is essential for people of all ages. Here’s why:
Preventing falls:
Improving your balance reduces the risk of falls, especially in older people. Falls can lead to serious injuries, affecting independence and quality of life. By integrating balance exercises into your routine, you can strengthen the muscles that support posture and stability, reducing the chances of falls.
Muscle Strength and Coordination:
Balance training engages many muscle groups at once, promoting strength and coordination. As you work to maintain stability, your muscles change and adapt. This improves balance and also enhances overall physical performance in daily activities.
Joint Health:
Balanced muscles help support healthy joints by distributing weight and reducing stress on vulnerable areas such as the knees, hips, and ankles. By improving balance, you can alleviate joint pain and discomfort, promoting longevity and mobility.
Core Stability:
Many balance exercises focus on core strength, which is essential for maintaining proper posture and spinal alignment. A strong core supports the back and reduces the risk of injuries, such as strains and herniated discs. By incorporating balance training, you can develop a solid foundation of core stability, benefiting your overall spinal health.
Mental Well-Being:
Balance training requires focus and concentration, which can have positive effects on mental health. Practicing mindfulness during balance exercises promotes relaxation, reduces stress levels, and enhances cognitive function. Additionally, the sense of accomplishment from improving balance can boost confidence and self-esteem.
Examples of exercises to improve our balance:
- Standing on one leg, heel-to-toe walk, and single-leg squats.
- Yoga, tai chi, pilates
- Planks, side planks, and bird-dog exercises are effective for targeting the core muscles while improving balance and stability.