Improving your balance takes time and patience. A great balance can prevent falls, accidents and help you stay fit for life. Certain exercises and lifestyle changes can help you improve your balance over time.
Steps
Part 1 of 2: Training
Step 1. Do squats
The first step to improving overall balance is to strengthen the muscles of the thighs, calves and legs. You can do this by doing squat exercises every week.
- Stand with your hips and knees wide. Extend your arms, contract your abs and straighten your back.
- Bend your knees and hips, then slowly lower yourself until your thighs are parallel to the floor. If you're not used to squatting, you may not be able to bend your legs 90 degrees to your body, but lower yourself as low as possible.
- Get up slowly, contracting your buttocks. Try doing 3 sets of 10, with a one minute break after each.
Step 2. Try to shift your body weight
This exercise also improves balance. It is a good start for beginners.
- Keep your feet hip-width apart and distribute your weight equally on both legs. Shift your weight to the right and lift your left foot off the ground. Hold the position for as long as possible, trying to get to about 30 seconds.
- Return to the original position, then repeat the exercise on the other side. Do as many repetitions as possible until you feel pain. Over time, you should be able to do more and more repetitions.
Step 3. Try to balance on one leg
Once you've gotten used to doing squats and weight shifting exercises, move on to more complex movements. Staying balanced on one leg will help strengthen your lower body and improve overall balance.
- Start in the same position as the bodyweight shift exercises, with your legs hip-width apart and your weight evenly distributed.
- Put your hands on your hips, lift your left leg to one side and bend it at the knee. Hold the position for 30 seconds, then return to the starting position.
- Repeat by reversing the legs. Do an appropriate number of reps for your fitness and try to increase it over time.
Step 4. Use a dumbbell
You can add muscle-building elements to your exercises to further improve balance and technique. Using a dumbbell, you can do bicep curls.
- The weight of the handlebar depends on your fitness level. If you're not used to lifting weights, choose a 2-5kg machine to start with. You will always be able to add weight after some time if the exercises become too easy.
- Hold the dumbbell with your left hand and palm facing up. Keep your legs hip-width apart and distribute your weight evenly. Lift your right leg off the ground and bend it at the knee. Hold the position for 30 seconds.
- Return to the original position, then repeat the exercise on the other side. You can increase the number of reps and the amount of weight as your fitness improves.
Part 2 of 2: Changing Your Lifestyle
Step 1. Take a course
There are many activities that promote balance. Try yoga, pilates, or tai chi.
- Tai chi is a training discipline that promotes coordination, strength and balance. Many public bodies and gyms offer tai chi classes. Search for them in your area by searching the internet, reading ads in local newspapers and on gym bulletin boards. If there are no courses available in your area, you can buy or rent DVDs, or search for videos on YouTube to learn the basics of this discipline.
- Yoga and Pilates are two forms of exercise that promote the strengthening of the core muscles through different postures. Yoga has the added benefit of training you in mindfulness and meditation: In addition to improving balance, yoga can reduce overall stress levels. As with tai chi, gyms and government agencies offer courses. You can also buy or rent DVDs, or search for instructional videos on the internet.
Step 2. Try to improve your balance when you have some free time
During your daily activities, practice maintaining balance. Try standing on one foot while brushing your teeth, waiting for the bus or train, putting on make-up or combing your hair, and during any other activity.
Step 3. Get stronger
Your balance will improve a lot if you strengthen your glutes, thigh flexors and quadriceps. Aerobic activities (such as running) can help you. You can also try low-impact weightlifting exercises, such as lifting weights at home or doing pushups, crunches, squats, and other simple moves without equipment.
Advice
- Play a sport that requires balance, such as martial arts, horseback riding, skateboarding, yoga, or dance.
- Learn to juggle. This activity can improve hand / eye coordination and help you with overall balance.
