Balance

Balance is key to functional movement, whether that be climbing stairs, riding a bike, jumping up and down or walking. Name the physical activity and balance will likely be a key ingredient in how challenging, fun and safe it will be to perform. Unfortunately, as we age, we are more prone to serious injuries resulting from a loss of balance. Medical conditions such as Parkinson’s disease which affects gait can make one more prone to balance issues and falling. One of the main reasons that we see patients in orthopedics and sports medicine relates to injuries precipitated by a loss of balance. Examples include tripping on a sidewalk and fracturing a wrist or falling onto one’s side and fracturing a hip.

Therefore, it is important to incorporate balance exercises as part of your healthy lifestyle workout routine. The American College of Sports Medicine (ACSM) recommends doing activities that address balance two to three days a week.

You can test your standing balance by lifting one foot off the ground and seeing how long you can hold that position. Assess your movement balance by trying to walk heel to toe as if on a tightrope for ten steps. Some activities that help to improve balance are listed below. 

1. Dancing – ballroom, ballet, tap

2. Tai-Chi

3. Yoga

4, Bosu ball or balance board exercises