Mastering Balance

Key Strategies to Stay Stable and Confident

As we journey through life, maintaining our physical function, especially our balance, becomes increasingly important. The risk of falls or even just our fear of falling, can have significant consequences on our health and independence. But with the right strategies, we can enhance our balance and stability to navigate each day with confidence.

Balance and proprioception

Balance is defined by an individual's ability to maintain their line of gravity within their base of support or in other words to maintain stability and equilibrium.

Balance can be classified in to:

Static Balance – The ability to maintain the body in a fixed position. To maintain postural                   stability and orientation over a base of support at rest.

Dynamic Balance – The ability to transfer the vertical projection of the centre of gravity around the supporting base. Or to maintain postural stability and orientation while the body is in motion.

Proprioception is our body's ability to sense its position in space.

Our Somatosensory, or Proprioceptive system, is one of three systems in our body that provides input regarding our body’s equilibrium. Because proprioceptive information is processed unconsciously and extremely quickly it is therefore the major contributor for postural control in normal conditions.

Balance and proprioception both play vital roles in everyday activities such as walking, standing and rotating. As we age, changes in our muscle strength, flexibility and sensory perception can affect our balance, making us more susceptible to falls.

However, it is never too late to start improving your balance – every small step you take today can lead to greater stability and confidence in the future.

To get you started, below are some simple exercises that you can do to help improve your balance, stability and hopefully allow you the ability to move more confidently throughout your day.

When performing these exercises try to emphasize slow, controlled movements and mindful breathing. When you feel comfortable, try the exercises without holding on to anything for support.

1. Single Leg Stands – Aim for 60s on each side

   
   

2. Heel to Toe Walks – Aim for 20 Steps in a row

3. “Rock the Boats” - Stand with your feet hip width apart, slowly shift your weight to one side and lift the other foot off the ground. Start with 5 per side and increase as you feel comfortable

4. Calf Raises – Aim for 20 in a row.

Safety considerations: Although balance exercises are certainly important, they must be done carefully. Be sure that you have something nearby to stabilise you, like a chair, a wall, or even another person. Take plenty of breaks and don’t try too much at once. If you have any concerns about starting a new balance programme or if you experience pain doing these exercises, please talk with either your doctor or one of our exercise specialists at Align.