Balance is one of the four components of fitness, along with cardiovascular, strength, and flexibility. Good balance is essential for all types of movement. Research shows that balance exercises can help reduce falls and fall-related injuries as we age. Studies also show that balance training may reduce ankle injuries.

Unlike cardio and strength training, there are no specific guidelines for balance training. The American Heart Association recommends that older adults who are at risk for falls perform balance training three or more days per week. Still, balance training is beneficial to all age groups and fitness levels. The American College of Sports Medicine classifies balance exercises under the term functional fitness training or neuromotor exercise and recommends incorporating the training two to three days per week.

Balance training doesn’t have to be an isolated form of exercise. You can easily incorporate it into your regular exercise routine because it plays a role in other parts of your workout. Try standing on one foot while you perform shoulder presses or arm curls. Single-leg squats or squats that move to a leg lift will also focus on balance. Try to perform a quadriceps stretch without holding the wall or a chair. Additionally, tai chi and yoga are forms of mind-body exercise that target strength, flexibility, and balance.

Balance boards and stability balls are designed specifically for balance training. If these tools interest you, consider consulting a trainer or an instructional guide to ensure you use them safely and effectively.

Improving your balance can also take place outside the gym. Standing on one leg while brushing your teeth or watching TV are easy ways to squeeze in training. When out for a walk, try walking lines in parking lots to challenge your balance.

Regardless of age, we can all improve our balance with consistency and practice, reducing fall risks and improving everyday activities.

Sources

• American Heart Association - Balance Exercise
• Harvard Medical School - Balance training seems to prevent falls, injuries in seniors
• Advanced Fitness Assessment and Exercise Prescription - Designing balance training programs
• American College of Sports Medicine - Recommendations on Quantity and Quality of Exercise

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.