Balance training can help keep your body healthy and balanced. When you have a good balance, you can avoid injury during physical activities.
In addition to preventing injury, this exercise allows you to carry out daily activities smoothly. Let's get to know more about the types of balance training exercises here!
Balance Training Examples
Balance training can support fitness because it strengthens the core muscles of the body, lower back, and legs.
Although it may seem challenging, balance training is not as difficult as you might think once you get the hang of it.
Below are some examples of the exercises beyond leg raises that you can try at home:
1. Walking on Heels and Toes
The first balance training tip is to walk using your heels and toes. Try walking 20 steps forward with your heels and then alternate with your toes. After that, do it in a backward motion as well.
2. Standing on One Leg
Standing on one leg may be difficult for some people, but nothing is impossible if you do it regularly.
To perform this movement, stand up straight, lift your right thigh, and hold it for 15 seconds.
Keep your head, neck, and spine aligned to maintain this position. Repeat several times with the other side.
3. Walking Along a Straight Line
Next, you can train your body balance by walking in a straight line. Use a marker and chalk to draw a straight line on the floor.
You can stand up straight and then place your arms at your sides. Step your right foot in a straight line so your heel touches your left toe, and vice versa.
Slowly perform this movement as you gaze straight ahead. Try to walk at least 5 to 20 steps.
4. Swinging One Leg Forward
Start by standing with your legs wide apart. Then, hold your body weight using your left leg while swinging your right leg straight ahead.
Hold for 30 seconds, then slowly lower your right leg. Repeat the movement on different sides of the leg 5 to 10 times.
5. Walking While Lifting Knees Alternately
You can train your body balance by walking while lifting your knees alternately in each step. If you have trouble maintaining your balance, practice this movement while holding on to a wall.
6. Walking with an Object on Your Head
If you've ever seen a waitress place wares on their head, you can emulate this as a balance exercise.
You can use a book as an object to put on your head. Then, walk straight and maintain your posture and balance so the book does not fall. If you want to be more challenging, you can walk backwards, zigzag, or in a circle.
7. Clapping Hands Under Raised Thighs
The next example of balance training is patting your hands under your raised thighs. To do this movement, you can stand upright with your right thigh raised.
Then, tighten your chest and lower your body while patting your hands under your thighs. Raise the body again, then replace the clap above the head.
After that, lower your legs and repeat on the other side. Do this movement 12 times.
8. One-Handed Body Resistance
Holding your body with one hand can help improve your body balance. This movement is similar to a plank, but it only uses one hand as a support.
To do this, position yourself like you do a plank in general with your body lifted and supported by both hands.
Stabilize your hip. Then, hold your body with one hand while performing a straight movement forward and to the side with the other hand.
Lower your hand back to its original position and repeat 8 to 12 times, then do it alternately on the other hand.
9. Using a Stability Ball
You can train your balance with a stability ball. To do this, place both elbows and arms on the ball like you do a plank. Meanwhile, position your knees and toes on the floor.
Raise your knees until your shoulders and hips are aligned. Hold for 3 seconds, then lower your knees back to the floor. Repeat the movement several times.
Benefits of Balance Training for the Body
Balance training has many benefits for the body, both for physical and mental health. Here are some of the main benefits of balance training:
1. Improves Balance and Coordination
Balance training helps your body to move more stably, reducing the risk of falls or injuries, especially during daily activities.
2. Strengthening Core Muscles
Core muscles, such as the abdominal, lower back, and hip muscles, are instrumental in maintaining body balance. Balance training helps strengthen these muscles, which is important for overall posture and body strength.
3. Prevents Injuries
By improving balance, the body is better equipped to deal with unstable situations. This helps lessen the risk of sprains or injuries, especially on the ankles and knees.
4. Improves Flexibility
Balance training often involves stretching movements that help improve the body's flexibility and expand the range of motion.
5. Improves Focus and Concentration
The balance training requires not only physical strength but also mental coordination. You need full focus and concentration to maintain your posture and balance, which helps with the peace of mind.
6. Supports Daily Activities
Good balance makes physical activities, like walking, climbing stairs, or lifting things easier and safer. This training may help athletes or people who work physical jobs.
7. Improves Posture
When your body is balanced, you naturally have a good posture. This helps prevent back and neck problems caused by poor posture.
Those are the types of balance exercises that you can practice at home whenever you want.
For the elderly who want to practice, it's recommended to do safe movements 3 times a week.
Additionally, maintain the balance of the amount of water in the body. Water makes up about 70% of the human body, which is necessary for the body to work.
So, make sure you #AQUADULU regularly according to the recommended amount, which is eight glasses per day or the equivalent of two liters.
AQUA, as a pioneer of bottled drinking water in Indonesia, consistently conducts various studies to obtain healthy and quality mineral water.
AQUA water comes from more than 17 selected mountain water sources from Sabang to Merauke and has been clinically tested by geologists and geohydrologists. That is why AQUA is the best choice of mineral water in Indonesia.
Don't forget to have AQUA in your every activity!
