Balance is a crucial aspect of well-being, but it is often overlooked. We think about strength and endurance, but those things don't matter much if we do not have good balance.
If we can’t balance, we aren’t stable. If we aren’t stable, we don’t have a platform for our joints to move from. If we don't have a platform to move from, our muscles become "tight" to try to create more stability.
Our current society is not set up to challenge our balance, but it is an important component of healthy movement. Unless we use it, we will lose it.
Let's look at how we got here and what to do about it now.
How Did We Get Here?
Do you spend most of your day sitting? This takes very little “balance", especially if you are leaning back on the chair or couch. When you stand or walk, it is probably on flat ground with flat shoes. Most surfaces are cement, paved, or otherwise "flattened". We don't have to challenge our body’s systems to balance.
Our ancestors' lives were much more adventurous. They walked through fields and forests on uneven surfaces; they even used logs and stepping stones instead of bridges to cross rivers. Daily outdoor activities were necessary for survival; it wasn't a choice.
Benefits of Balance
Studies find that balance training helps prevent injuries in both athletes and seniors. Balance training was found to be more helpful than stretching for injury prevention. Specifically, it has been linked to a reduction in ankle sprains and ACL injuries.
In older individuals, balance is the key to reducing the risk of falls, which can lead to broken bones. This is crucial as broken bones can lead to serious complications. Whether you are young or old, balance is important for improving your stability as you move.
How Does Balance Work?
Your body has 3 systems that work together to help you balance.
- Nerve fibers - these are called proprioceptors and are on the bottom of your feet. They send signals to your brain, telling it how much pressure is on each part of your foot. Your weight shifts accordingly to stay centered and stable.
- Vision - your eyes focus on the horizon or a stable object, and send signals to your brain. This helps your brain understand where your head is in space, allowing you to stabilize your body.
- Ear Canals - you have three semi-circular canals in your ears filled with fluid. One canal is in each plane. As your head moves, the fluid shifts and stimulates receptors, letting your brain know where your head is in space.
Balance is easiest when both feet are on a stable surface, your eyes are open, and your head is still. Removing any one of these systems by lifting a foot, standing on an unstable surface, closing your eyes, or moving your head around makes balancing much more difficult.
Test Your Balance
Can you stand on one foot for 60 seconds without touching the other foot to the ground? If not, you need some practice. Fortunately, balance can be improved. Like other forms of movement, the “use it or lose it” principle applies. If you don’t use the systems that your body has put in place for balance, they become less effective. Over time, your balance will get worse. Even if this is easy for you, there are still ways to improve your balance.
Here are a few ideas...
- Practice Balancing - use the principles above to challenge your body. Start by balancing on one foot on a stable surface. Once you can do it for a full minute, try challenging yourself by standing on a folded blanket, pillow, grass, or sand. Then try to close your eyes or move your head around while you're balancing.
- Get out in nature - find some naturally unstable or narrow surfaces to explore. This could mean hiking over roots and rocks. Anything that isn’t perfectly flat will start to challenge your body and force it to improve its ability to stabilize you. Even if you are in a parking lot, you can practice walking on a man-made balance beam, such as a parking curb.
- Try a class - Tai Chi, Martial Arts, racquetball, tennis, pickleball, or a dance class will get you moving in alternative ways. It helps you learn to control your body through movements, often with only one foot on the ground.
Local Options I Enjoy
- Zumba - Zumba is a Latin dance workout class that feels more like a party than exercise. It gets your body moving in all sorts of ways, often on one foot, and makes movement fun!
- Nia - Nia is another dance fitness class that emphasizes joint mobility, stability, flexibility, balance, and body awareness. It is done barefoot, so all of the little joints in your feet can freely move. It is adaptable for all ages and fitness levels.
Incorporate more balance into your life! This can be through simply practicing the strategies listed above or attending a class. I'd love to hear how it goes!
Dr. Jamie