Everyone needs to be able to move with balance and mobility. Walking, climbing up and down, rising from a chair, bending and reaching, all involve stability, coordination, strength and comfortable joint movement. Keeping these skills intact can make everyday tasks seem easier and more normal.
Balance and mobility do, however, change with age, lack of exercise, muscle weakness, stiffness and past injuries. The great thing is that enhancing activity does not have to be difficult exercises. Regular simple exercises that are performed regularly can support strength, coordination, flexibility and body awareness.
Why Balance Matters
Balance is the body’s ability to be stable during standing or movement. It requires the participation of multiple systems such as the muscles, joints, eyes, inner ear and nervous system.
Balancing is helpful in a lot of everyday circumstances. All motions involve the body being controlled when walking across an uneven ground, when crossing over an object, when changing direction and when standing up from a chair.
Frequent balance activities will increase confidence and awareness of the body while moving. Can also be used with strength and mobility exercises to form a more balanced program.
Factors that may impact mobility.
Mobility is the ability of the body to move easily and efficiently through various positions. It could be affected by a number of factors.
Muscle strength is important because the legs, hips and core control movement. Mobility is also important, especially at the ankles, hips and shoulders. If these areas become tight, some normal motion might feel more challenging.
Daily routines could also be a factor. Many hours spent seated decreases the time for changing positions around various range of motion activities. Frequent short walks, soft movements and daily exercise can help to normalize movement.
Simple Balance Exercises
Balance training doesn’t always need to use special equipment. A couple of simple movements can be practiced at home with a solid support nearby.
Single-leg standing: stand next to a stable chair or counter. Raise one foot off the ground slowly, if needed, with support. Hold this position for a few seconds, then repeat on the other side.
Heel-to-toe walking: Walk slowly in a straight line, with heel of one foot touching the toes of the other one. If necessary have a firm support nearby.
Weight shifts: Stand hip to hip. Gently lean to one side, then back to the middle and then lean to the other side.
Sit-to-stand: Sit on a stable chair with feet flat on floor. Bend forward slightly, stand up slowly and carefully. Slowly sit back down.
These should be done at a level comfortable to you. The emphasis should be on control rather than speed.
Improving Everyday Mobility
Mobility exercises can be helpful for those who are feeling stiff after sitting or staying still in one position for extended periods of time. Simple movements involve circles at the ankles, rotating the shoulders, performing gentle movements at the hips, stretches to the calf and controlled rotation of the torso.
For instance, you can do circles at the ankles while sitting. Lift one foot slightly and slowly twist the ankle in one direction then the other. Rolls of the shoulders can serve as a simple movement break while at the desk.
The objective is NOT to push the joint as far as it will go. Mobility exercises should be performed in a controlled and comfortable manner, not painful.
Slant Boards and their role.
A slant board is a ramp or incline board with which to exercise the calf and ankle. Can offer a steady direction for some stretches and mobility exercises.
A slant board may be one useful tool in a multi-modal program for lower body mobility for those interested. It should not be used as a substitute for walking, strength training or balance exercises.
For those wishing to learn how this equipment can be put into exercise, they will learn about slant boards and how they can be used.
Start on a comfortable incline and do not push into the stretch. If balance is a problem, holding onto some stable surface can also help.
This lesson will help you create a simple routine.
Sometimes it is better to do a workout nice and easy than it is to do a workout hard. There are many ways to incorporate a practical routine into the week.
Examples of this can be:
- In general, walk about the house or yard. Walk around the house or yard.
- Short balance sessions
- Gentle mobility exercises
- Basic strength movements
- Stretching when appropriate
- Breaks from sitting for long periods of time
The levels of activity will be determined by your own fitness and personal circumstances. It can be easier to build a habit and work up to more activity over time with easier sessions to begin with.
Balance exercises like those from Balance Foundry can also give ideas for adding balance and mobility exercises to a regular routine.
Keep Safety in Mind
The priority should be safety before adding difficulty to exercise. Perform balance exercises in a free space with a stable chair, countertop or railing nearby if needed.
If any exercise is causing sharp pain, unusual discomfort, dizziness or great instability, stop and review the movement again. People who often fall, experience pain that won’t go away or have a major movement problem should speak with a qualified health care practitioner before beginning a new exercise routine.
Keep Moving
Proper balance and mobility requires a number of skills to be combined, such as strength, coordination, joint mobility and body awareness. There’s no need to use a complicated piece of equipment or to work.
