Balance Training for Wellness

There’s no doubt you’re aware of the benefits of strength training & cardiovascular training: Preventing and treating cardiovascular disease & diabetes, preventing osteoporosis, and increasing lean body mass to name a few. What about balance, coordination, and postural control? 

Let's first briefly describe these elements that are essential components of movement:

• Balance is our ability to maintain an upright position without falling.

• Coordination refers to our ability to move efficiently and smoothly.

• Postural control refers to the body's ability to react to, and predict situational demands and adjust body position accordingly.

These three elements work together during static and dynamic tasks during activities of daily living, recreation, and sport and allow us to be successful.

I often hear adults jokingly comment that they have bad balance. Adults that lead all types of lifestyles, both active and sedentary. Why is that? What does your day to day activity look like? What does your weekend activity look like? Do any of the activities you regularly participate in challenge your balance, coordination, and postural control? 

If your main wellness activity is weight lifting, are all of your exercises performed in a stable position? A modification to incorporate activities that require more balance, coordination, and postural control could be adding walking lunges for the lower body and a kneeling kettle ball shoulder press for the upper body.

If your one of your main wellness activities is an elliptical or the Peloton making the switch to  walking or riding a bike outside some of the time would also incorporate more balance, coordination, and postural control.

I don't want to add to anyone's to do list. This post is about inspiring change that promotes your overall wellness. Balance, coordination, and postural control are elements of human movement that I believe are often missing in our modern lives and that don't get as much attention, at least not until late adulthood when individuals are having falls or at risk for falls.  

Just taking the steps towards embracing an active lifestyle is a huge step if that's where you are, kudos! If you are already active, I hope this post inspires you to think about your activity and if there is a challenge to your  balance, coordination, or posture. 

If you are thinking- who cares about balance and this stuff anyway. Why does it matter?

Yes, it does matter. I would ask you: Do you care about reducing injury? Because if you have better balance, coordination, and postural control you will move with more fluidity and better skill. Best of all you will be less likely to become injured. Less rolled ankles, less trips and falls, less tweaked knees, etc. In addition, you are setting yourself up for improved quality of life in later adulthood if you include these elements and continue to train them.

Are you wondering if that means you need to stand on one leg everyday? The answer is no. You could. It would help some, but it would probably be a little boring. So what then? Take a look at what you are already doing for wellness. Do your activities challenge your balance and coordination? 

If they don't it's time to stimulate those systems! Need inspiration? I bet you know what activities will land on this list. They are activities that focus on the quality of movement and involve balance, coordination, and control. Maybe you'll find inspiration online. Maybe you'll join a new class. 

Here is a list of some activities that will give your balance, coordination, and motor control a challenge: Yoga, Pilates, Jiu Jitsu, Thai Chi, dance, just to name a few!

Get in touch with Reset Physical Therapy if you are in the El Dorado Hills, Cameron Park, or the Folsom area if you are looking for guidance in creating or modify a training program, or for rehabilitation after an injury.

Or come and join me on the mats at Jiu Jitsu! Jiu Jitsu requires a significant amount of balance, coordination, and postural control. El Dorado Hills Brazilian Jiu Jitsu is a welcoming gym and a great place to get moving.

Go flex your balance, coordination, and control! Do what you love. Do what moves you and brings you joy!