Fierce Fitness: Balance and Exercise

Maintaining a balanced life is becoming increasingly important for our personal health and well-being in a fast-paced, modern world. Sustaining balanced healthy meals, alongside personal fitness, can help improve and stabilise overall health and well-being. Whilst I could discuss this topic forever, the main topic here is balance and exercise.

A lot of us are at various fitness levels. However, being physically strong and muscular does not mean that our bodies are in balance. Balance can be a broad concept, but for me, it means to have the same proportions between the right and left sides of the body. This also needs to be achieved through the entire body. Balance training has become popular lately in studios and gyms. Why? Because balance is control. Think of toddlers when they are learning to walk. They go through trying to gain the balance to be able to move freely. Once they learn how to balance their body, they have control of their movements. And the importance of balance doesn’t change when we get older.

What does balance really mean:

Balance is the ability to control your body’s position, whether you are standing still, lifting a bag of groceries, doing a complex yoga pose or trying out rollerblading. Balance is a key component of fitness, just as much as strength, endurance, and flexibility.

While balance training may not sound exciting, striving for balance in our everyday lives can promote an assortment of benefits. In fact, the benefits of physical balance go far beyond just being able to walk steadily. When you are walking, you are balancing. When you are getting in and out of a car, you are balancing. There are many things we do without even thinking about it that involve some sort of balance.

I believe that good physical balance can turn back the clock not only physically but functionally. Confused?

You see, balance exercises can also prevent everyday injuries by improving core strength. Balance begins in your core. The core is more than just the abdomen; strong hips, ankles and gluteal muscles are also critical to good balance. If you have weak core muscles you are more prone to falls, decreased mobility in the spine, slower reflexes and lower back injuries.

Including proper balance training in your workout will help teach your brain and body how to work together and convert those patterns over to what you do daily.

Exercises to improve your balance:

To get you started, here are some simple exercises to improve your balance. Dedicate about 10 minutes a day if you can, or every second day. If you have kids, this will be a fun exercise for them to participate in. You should consult your doctor or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

One-legged stand: Start by holding yourself steady on the back of a chair. Lift one foot to about calf level and hold for 10 seconds. Repeat 10 times and then switch to the other leg. Over time, as your balance gets better, you may be able to hold this position with your hands-free.

Heel-to-toe walk: Walk slowly in a straight line, touching your heel to the opposite foot’s toe as you go. Go about 10 paces, using a wall for support if you feel unsteady.

Back-leg raises: To strengthen your lower back and buttocks, try lifting your leg backwards while standing straight. Hold a chair and raise one leg backward without bending your knee or pointing your toe. Keep your other leg slightly bent. Hold your position for one second. Do this 10 times with the first leg before moving on to the other one.

Calf raises or heel raises: This exercise can help make your calf and ankle muscles stronger for a balance boost. Hold a chair or wall to keep you from falling, and stand with your feet shoulder width apart. Raise up to your tiptoes and hold for 1 second before lowering. Repeat 10 times. Rest, then do another set.

Weight Shifts: Standing with your feet hip-width apart, lean slowly toward one leg until it’s bearing all your weight while lifting your other leg off the ground. Hold for up to 30 seconds, then move to the other side.

Side steps: Slide sideways using small steps that move your legs apart and then together. Go across a room and back to target both sides of your body. This movement builds up your hip and thigh muscles.

Remember, all the balance exercises you try should improve over time. Don’t be too hard on yourself if you don’t get it right the first time. Practice makes perfect.

Equipment aids: Equipment aids, such as balance discs and Swiss balls, are great for balance. Swiss balls are great for learning basic coordination and balance skills. They also help you to improve your awareness of your position and movement of your own body. The studio I train in has Swiss balls, and we have an exercise called Knee Tucks. If you want to give it a go, I have outlined a simple method:

Start in a push-up position with toes resting on the ball and straight arms, keeping hands on the floor under shoulders.
Bring your knees toward the chest until your knees are directly under your hips. Extend knees back to push-up position and repeat for 10 to 15 kick-butt reps.

How did you go? Not easy, right?! Food for thought:

Like anything in life, it is crucial that you don’t scroll through social media and compare yourself to others. The key point here is not to be hard on yourself. Everyone is on their own journey. Being healthy doesn’t happen overnight, but each little change you make is a step in the right direction. If you get lost and take the wrong path, it isn’t a disaster. You just need to carry on – it is part of the journey.

Keep it simple and be kind to yourself.

Jo Lastro, Our Expert (Former)

A 1st-Degree Muay Thai Kickboxer and sole owner of Jo’s Fitness Studio. Muay Thai has made Jo stronger, more comfortable in her own skin, and taught her to have faith and trust in herself. She now hopes to inspire, and help others overcome their own obstacles by sharing her expertise in fitness.