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Most people prioritize cardio and strength to improve their physical fitness. There’s no question these are important to your overall health, but don’t overlook maintaining and improving your balance. 

Why should you improve balance? 

Some people easily take their balance for granted – until they lose it and sustain an injury. Even though boosting balance is beneficial at any age, our bodies become less stable as we age and enter our 50s and 60s (some studies say 30s). 

Other changes associated with getting older, including diminishing eyesight, certain medications or medical conditions, and loss of muscle mass and flexibility, can alter our sense of balance. 

When you’re unsteady, falls are more likely. With every fall, you risk a potential head injury or bone breaks, such as hip fractures that could require surgery and long-term rehabilitation. Even minor falls can tweak muscles and cause discomfort for several weeks. 

How to improve balance

Even if your balance is not what it once was, the good news is when you use your balance, you won’t lose it. Plus, it’s never too late to start. To get you inspired, here are some of our favorite ways to practice balance: 

• Walking

Walking is a good place to start if you haven’t been active lately. Every time you take a step, your body must adjust to the shifts in your body mass and will activate muscles that ultimately help you balance. As you feel stronger, it’s simple to increase the intensity of your practice by increasing your time and distance or adding elevation changes. 

• Weight shifts

Shifting your weight from one side to the other is a great way to improve your balance. Stand with your feet hip-width apart, with your weight spread equally over both legs. Shift your weight to the right side. Then lift your left foot off the floor and hold as long as you can; work your way up to 30 seconds. Return to the starting point and reverse sides. 

• Stand on one foot

Every chance you get, practice standing on one foot for several seconds. If needed, stand close to a wall for stability. Be sure to switch legs and give them an equal workout. Once you can balance on one leg for 60 seconds, it’s time to make it more challenging by moving your arms around. Next, try to balance on one leg while bending over to grab something off the floor. You can also progress the single leg standing balance work by practicing with your eyes closed. 

• Walk backward, diagonally. and grapevine from side to side

You can challenge your body’s balance by walking backward, diagonally, and side to side. Before you begin, ensure your path is safe. You can do this indoors or out. 

1. Take five to 10 steps backward and then return to your starting point. 
2. Next, walk diagonally to the right; return to your starting point by walking backward. 
3. Do the same on the left side. 

An advanced move is to complete a grapevine: 

1. Walk side to side with your right foot placed in front of your left, then move your left foot to the left side. 
2. Next, move your right foot behind your left foot; move your left foot to the side so your feet are hip-width apart. 
3. Do this pattern five times. 
4. Reverse your path and place your left foot in front of your right foot, and then move your right foot to the right side. Next, move your left foot behind your right foot; move your right foot to the right side so your feet are back to hip-width apart. 

• Participate in fitness classes that focus on core strength to support balance

Several fitness disciplines, such as yoga, tai chi, and Pilates focus on core strength to support balance in addition to directly training balance. 

At Taylor Pilates and Fitness, we teach individual Pilates sessions that are tailored to your unique goals and balance objectives. During sessions, we incorporate whole-body movements and core-strengthening exercises that promote good balance. We focus on functional fitness, to help you move well and feel well for your everyday activities. We train you in multiple planes of motion so you will be able to move with comfort and ease. 

The OOV is one of our favorite tools to train balance. Its unique shape creates an unstable environment that requires your body to constantly adjust to find equilibrium, making it very effective at improving balance. Check out this video of the OOV in action. 

Maintaining and improving your balance is imperative to move well, feel well, and live well so you can continue to enjoy all the activities in your life. Incorporating daily balance exercises is a great way to start. We invite you to call or text Taylor Pilates and Fitness at 303-472-6743 to schedule your introductory Pilates or functional fitness session, so you can see how our methods and the OOV can improve your balance.