Balance and proprioception are important components to any fitness program. Of course, Athletes train for agility, proprioception and balance to enhance their performance and prevent injury but we should all incorporate it into our routines. Balance training allows us to move our bodies more gracefully. Not only does it help prevent sprains and falls but it gives us confidence as we move throughout our day.
It also improves our neuromuscular communication by improving our proprioception (where our bodies are in space). Proprioceptors are found throughout our bodies in the nerve endings of our muscles, tendons and joints as well as in our inner ear. They detect and relay information regarding our movements and positions. When we move, they sense changes in our surroundings and help us adjust our bodies using our balance and agility. We are able to jump up onto a curb quickly when running to stabilize ourselves. If we hit a patch of ice while walking we are more able to prevent a fall. We can quickly adjust our centre of gravity to our movements. These receptors also create stretch reflexes in our bodies to protect us when there is too much force or stretch on a tendon, thus preventing injury.
Try yoga or Tai Chi to improve balance and proprioception. Do your weight training on a stability ball or BOSU instead of a bench. Try standing on one leg to do your bicep curls. Do a one leg, bent over row. Train your core for a strong back and abdominals to enhance your balance and agility. Doing new activities will help your body create new patterns of movement memory. Try a dance or Zoomba class or a new sport like soccer or tennis. Challenge your brain as well as your body!
Our balance declines with age, making us more cautious and unsure of ourselves in day to day movements. This can be avoided with just a bit of practice. Here are just a couple of beginner exercises.
If your balance is challenged, try standing beside a chair with one hand hovering above the back of the chair, just in case you need to stabilize yourself. Standing tall with postural awareness, lift your right foot off the floor, and hold this as long as you can. Try the left side now. To advance this movement, lift your leg and then close your eyes.
Walk heel to toe. Step forward with your right foot and then bring your left foot forward and place your heel against the toes of your right foot. Continue to walk taking small steps forward, touching your heels to your toes as you go. If your balance is very challenged leave a space between the toe and the heel, not quite touching, for a wider base of support. Also, do this by a wall, allowing you to reach out to catch yourself if you are tippy.