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Test to know if you have balance and exercises to improve it
Fitness
The personal trainer Javier Panizo proposes to carry out some exercises with one leg to know the level of balance we have
It is not that we seek to stand as if nothing on a «slackline», also known as a taut tape, which we have anchored between two anchor points, but rather to achieve a better balance to avoid a fall. The problem is that balance is a quality that not all of us have been gifted with and that is the reason why we must start working it as soon as we are aware that staying stable, physically speaking, is not our thing.
As defined by personal trainer Javier Panizo (@jpentrenadorpersonalmadrid), the equilibrium it is the one that allows us to support the body in any position: standing, kneeling, sitting, both static or dynamic, facing the law of gravity, and «it is very important for many daily activities, such as walking or climbing and go down the stairs.
Increase balance
It is true that we do not give it the importance it deserves, but it is essential for our fitness, for our daily life, as well as when doing our workouts.
«Thanks to working on exercises that improve our balance we can prevent falls, a common problem in older adults. It can also benefit people with obesity, because weight is not always carried or distributed in the same way throughout the body, “says the fitness expert. It is very common that until the moment we do balance exercises we are not aware of our lack of balance, so the coach recommends that older adults at risk of falls “They must do balance training three or more days a week.”
Incorporate balance exercises into your daily activity or exercise routine can be Easy and fun, and these exercises should be adapted to your skill level. “You must challenge yourself, but always in a safe and controlled way,” he says. If at first it is difficult for you to maintain balance on one foot (to the lame leg), Javier Panizo recommends trying the following progression to improve balance:
– Hold on to the wall or a sturdy chair with both hands for support.
– Then hold on with one hand.
– Afterwards, support yourself with a single finger.
– When you feel more stable, try to keep your balance without any support.
Balance exercises
If the previous exercise is very easy for you, here we leave you a series of more complex progressive exercises:
Imagine that you are on a balance beam and walk with one foot in front of the other while maintaining your balance. If you have children, invite them to have fun doing it too, “he advises.
Another exercise that encourages doing is trying to go for a walk on variable terrain, such as a sandy beach or a walking path: “If you have access, standing on a floating dock or bridge can be a fun way to challenge yourself.”
«Stand up on a pillow, a rug, pad, or foam disc. If you feel confident, move onto less stable surfaces such as a balance ball (Bosu) with the flat side down (more stable) or up (less stable). Stand first with your feet together and then with one leg, ”he challenges.
Also, you can try closing your eyes while doing the following activities: standing with your feet together, imagining that you are walking on a balance beam, balancing on one leg or walking on a variable surface. “Be careful and at first lean on a partner if necessary,” he alerts.
When you do these exercises turn your head or look up and down. Start with varied hand and foot positions, as explained earlier, or try an unstable surface. If you need to test yourself, try both at the same time, and even closing your eyes. «Be careful! This is more difficult than it seems “, warns Javier Panizo.
Now we will add movements. While standing on one leg, open your arms in a T position and make small circular movements with your arms for 30 seconds. Later, try circular motions in the opposite direction. Work to gradually increase the time, ”he explains. Once this is easy for you, try turning your head from side to side at the same time.
Balance test
The personal trainer Javier Panizo proposes the following test to know the level of balance we have. We are going to need a stopwatch or watch to measure how long we keep our balance on one leg (imitating the position of a flamenco). We will stop time the moment we lose our balance or make exaggerated movements to stay stable.
1. Balance on your dominant leg for as long as possible up to a maximum of 2 minutes. (If you are right-handed your dominant leg is the right, if not the left).
2. Balance on the non-dominant leg, maximum 2 minutes. (If you are right-handed, your non-dominant leg is the left).
3. Balance with your eyes closed on the leg you held the longest with in steps 1 and 2.
Add the times of the three previous steps and divide by 3. Evaluate your balance from the following table:
• More than 2 minutes: VERY GOOD
• Between 1,32 and 2 minutes: GOOD
• Between 1,05 and 1,32 minutes REGULAR
• Between 0,37 and 1,05 minutes BAD
• Less than 0,37 minutes. VERY BAD