Find your balance
Do you ever feel that your balance isn’t as good as you’d like? You’re not alone. In my experience, balance is a skill that many people don't believe they own, or can do as well as they’d like. I’ve felt that way too at times. But - as with other physical abilities - practice leads to progress, regardless of our starting point. From my own experience I've learned and seen that we can all improve our balance skills. Our ability to balance isn’t fixed; we can improve. Knowing this, and developing a growth mindset towards balancing skills, can help us get better at it.
Whether a seasoned athlete or a beginner, sharpening your balance skills can help you to move and feel your best. We can practise balancing any time, anywhere, and without the need for any specialised equipment. We just need our bodies and some ideas! We can incorporate practice into our daily routine, without needing to find extra time in the day for it.
We can practise balance in a myriad of ways… in the home or out and about, in rural or urban settings, on our own, with friends, in ways that are mindful or playful. Here, I’ll explore balance and share some simple ideas to incorporate it into our lives.
Understanding: What is balance?
Balance is our ability to control our body so that we can stay still or move without falling. It can refer to
Static balance - when we’re stationary, such as standing on one leg, or
Dynamic balance - when we’re moving - such as walking on a narrow surface.
We need to be able to do both of these in our daily activities.
Good balance requires the function of many systems - our central nervous system, inner ear, eyes, muscles, bones, and joints.
The importance of balance: Health, wellbeing, and injury prevention
Balance is a fundamental skill for everyday life, and for any sport or movement practice that we enjoy. It plays a crucial role in our health and wellbeing at all ages. Without good balance, all movements are more challenging - whether we notice it or not. And our risk of falling and injury is higher.
Balancing well is about more than physical prowess; it lays the foundation for health and physical capability. Improved balance reduces our risk of injuries, and makes us better at the physical activities we choose to do.
Beyond physical benefits: The joy of balance training
Balance training offers a lot to enjoy beyond the physical benefits. I enjoy the opportunity to enter a state of flow. While balancing, time can slip away, I’m absorbed in the present moment. It can be a meditative practice, requiring focus and concentration, which takes me out of my daily routine. A few minutes spent balancing makes for a great break away from desk work.
Simplifying balance training: 3 easy ways to integrate it into daily life
Improving balance doesn't have to be complicated or time-consuming. The practice can be integrated into our daily lives. Below are some tips for how to do this - at home, outdoors, and with friends.
1. Practice balancing at home
There are infinite ways to practise balance in the comfort of your own home. For example…
While brushing your teeth, try to balance on one foot throughout. As that gets easier, up the challenge by moving your gaze and turning your head.
When getting dressed in the morning, put on socks, trousers, or skirts while balancing on one leg instead of sitting down.
Place a 2x4 beam in an often-used hallway, so that each time you walk through you can practise balancing on a more challenging narrow surface. This idea is inspired by MovNat. An easier version of this to start with… walk along a line on your floor - follow the edges of tiles, floorboards or a rug.
2. Take your balance practice outdoors
Venture into nature to boost your balance and connect with the world around you. Remember the joy of balancing on a wall as a child? Rediscover that. Embrace your inner child by finding opportunities to balance in your environment, whether it’s a natural or an urban setting.
For example…
Balance on raised surfaces, staying still or moving as you do so. Natural features such as tree roots, fallen logs, and rocks that can provide excellent balance challenges. In urban areas kerbs, low walls and - as your skills improve - fences provide the same fun.
Take up an activity that challenges your balance. Rock climbing, surfing and stand up paddle boarding are some activities that challenge your balance. And adding in the chance to connect with nature can supercharge your practice.
Out and about, drop in some 1-leg balance practice. You can do this while waiting in shopping queues, standing at the bus stop, chatting with friends and so on.
3. Share your balance practice with friends
Embrace playfulness and move with friends to benefit from connecting with others.
Try….
Working with a friend to help each other balance on a challenging surface.
Playing in pairs. For example challenge each other's balance: try to push each other off balance props like logs or kerbs without losing your own stability.
Joining a group movement class. Strength training, dance, pilates, yoga, or tai chi often incorporate balance-related practices.
Embrace the suck! Dealing with frustration
Along with being something that most people can’t do as well as they’d like, I also find it’s one of the skills that can lead to the most frustration! It can be challenging, and we all have good days and bad days for our balance. If you get frustrated, stop, take a few gentle breaths, reset, then try again. As you practise, try to keep you body relaxed, without ‘stiffening up’.
With all balance practice remember to keep it safe and work to your level. Two simple tips…
Start small and build up to balancing for longer durations.
Use one hand on a support where needed and work towards balancing without help.
Consistency is key: Make balance a daily habit
As with any skill, consistency is key to improving. Simple and quick activities like those above can make a big difference over time. The more varied the ways that you practise balancing the better. Build these into your daily life and see if you feel your balance improves.
So - indoors, outdoors, solo or with friends - let your inner child run wild! Keep moving, keep exploring, and stay balanced. I’d love to hear your own experiences with balance, or ideas for incorporating balance into everyday life - you can share these below.
Get in touch: Tailored advice and support
If you'd like personalised advice, training guidance, or simply want to chat, don't hesitate to reach out to me at www.allisuddaby.com/contact.
Sources
Katy Bowman, Dynamic Ageing ‘Simple exercises for whole-body mobility’
The Practice of Natural Movement, Erwan le Corre
https://www.tandfonline.com/doi/abs/10.1080/07303084.2006.10597842 A Question of Balance
https://journals.lww.com/acsm-healthfitness/fulltext/2004/01000/balance_and_strength_training_for_obese.8.aspx, Balance and Strength Training for Obese Individuals
https://www.sciencedirect.com/science/article/abs/pii/S0091743504002439. Effects of combined sensory and muscular training on balance in Japanese older adults
The content found on this website, including the author's opinions and statements, is not meant to replace or contradict medical advice, diagnosis, or treatment. It is recommended that you conduct your own research and work together with your healthcare providers.