Balance Training
Original Editor - Lucinda hampton
Top Contributors - Ahmet Begde, Lucinda hampton, Anthonia Abraham, Kim Jackson, Oyemi Sillo, Candace Goh, Aminat Abolade and Nupur Smit Shah
Introduction[edit | edit source]
Balance exercise is one of the four types of exercise along with strength, endurance and flexibility exercises.
Balance training is undertaken in order to
- Prevent falls/injury
- Improve pasture
- Improve strength
- Improve standing balance and locomotor performance in older adults
Decreased balance is attributable to an age-related decline in multiple physiological systems that contributes to:
- Decreased muscle flexibility and strength,
- Reduced central processing of sensory information
- Slowed motor responses.
In addition to an increased risk of falls, diminished balance and mobility may limit activities of daily living or participation in leisure-time activities. Accordingly, it is essential that balance exercises be incorporated into the physical activity programs of older adults.[1]
Aims[edit | edit source]
Balance training programs aim to:
- Strengthen balance control in everyday activities leading to improved fall-related self-efficacy, reduced fear of falling and increased walking speed
- Improve physical function
- Improve quality of life
For Whom[edit | edit source]
Having good balance is important for many activities people do every day eg walking, putting clothes on the line, reaching up or down into cupboards, going up and down the stairs.
Exercises that improve balance can help prevent falls, a common problem in many polulations eg
- Older adults
- Neuromuscular conditions (multiple sclerosis, parkinsonism, stroke),
- Amputees.
- Those who are obese since weight is not always carried or distributed evenly throughout the body.
Preferably, older adults and those at risk of falls should do balance training 3 or more days a week and do standardized exercises from a program demonstrated to reduce falls.
It’s not known whether different combinations of type, amount, or frequency of activity can reduce falls to a greater degree.
Tai chi exercises also may help prevent falls. Balance, strength and flexibility exercises can be combined[2].
Exercises[edit | edit source]
A client must have a balance assessment prior to commencing a balance program. This way you will know which level to begin from and outcome measures to record over time.
- Doing balance exercises can be intense eg. very challenging yoga poses.
- Others are as simple as standing on one leg for a few seconds.
- You can use equipment that forces the client to stabilize themselves, like a Bosu half-circle stability ball or a balance board.
Examples of balance exercises include:
- Standing, weight on one leg and raising the other leg to the side or behind.
- Putting heel right in front of your toe ie tandem stance
- Standing up and sitting down from a chair without using hands
- Walking while alternating knee lifts with each step
- Doing tai chi or yoga
- Using equipment, like a Bosu, which has an inflatable dome on top of a circular platform, which challenges balance
Over time, you can make these exercises harder by:
- Holding the position for a longer amount of time
- Walking tandem stance with support then without.
- Closing your eyes
- Letting go of your chair or other support[3]
Resources[edit | edit source]
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References[edit | edit source]
- ↑ NeuRa Balance training Available from:https://www.neura.edu.au/health/balance-training/ (Last accessed 17.10.2020)
- ↑ AHA Balance exercises Available from:https://www.heart.org/en/healthy-living/fitness/fitness-basics/balance-exercise (last accessed 17.10.2020)
- ↑ Web MD Balance training Available from:https://www.webmd.com/fitness-exercise/a-z/balance-training (last accessed 17.10.2020)
