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Dynamic Balance Exercises for Improved Stability

Dynamic balance exercises
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Kent Probst, BS, MEd
Kent Probst is the owner of Long Healthy Life Blog

Why Dynamic Balance Exercises are Important

As a consequence of aging, our balance tends to deteriorate. More specifically, this means loss of sensory ability and motor control, as well as a decline in musculoskeletal function from sarcopenia. This is why you may need dynamic balance exercises for improved stability.

Dynamic balance is the maintenance of equilibrium while moving, as opposed to static balance, which is the maintenance of equilibrium while stationary. 

Dynamic balance exercises can improve your balance and reduce the risk of falls, which can result in fractures. 

The risks associated with poor balance include falling and fracturing a bone.  Annually, about 300,000 Americans over age 65 fracture a hip and are hospitalized. 95% of hip fractures are the result of falls.   

Reducing the risk of fractures is another reason you should be concerned about balance.  People with good balance tend to see the following benefits:

  • Improved posture
  • Better athletic ability
  • Less musculoskeletal pain

 

People with poor balance and who are at risk for falling can have their balance assessed by a physical therapist, a physician, or a trained technician using the Berg Balance Test.

Dynamic balance exercises aren’t just for seniors. If you’re an athlete, or you just want to improve your balance, you can benefit from dynamic balance exercises. 

 

Dynamic Balance Exercises for Seniors

Balance Exercises Seniors can do at Home

 

The American College of Sports Medicine recommends that balance training include:

  • Progressively difficult postures that reduce the base of support
  • Dynamic movements that alter the center of gravity
  • Stressing postural muscle groups
  • Reducing sensory input
  • Tai chi

 

It’s not surprising that many people participate in tai chi for better balance.

Multiple studies have demonstrated significant improvements in balance, including one that reduced the risk of multiple falls by 47.5%.

The Journal of Rheumatology reported significant improvements in balance among female seniors with osteoarthritis after 12 weeks of tai chi.

Within just 3 weeks of participating in tai chi, clinical balance measures significantly improved among seniors.

If you want to improve your balance, tai chi is a great way to go.


Medicine Balls at Power Systems

 

Other Options for Improving Balance

A systematic review of published studies found that yoga can improve balance in healthy populations. 

Yoga stretches and strengthens the muscles involved in maintaining static and dynamic balance.

Another benefit of yoga to improve balance is that it’s easily accessible.  You don’t need any expensive equipment.  

Yoga poses range from easy to difficult.  Start with the easiest pose, and then progress to ones that are more difficult.      

 

Balance Exercises for Athletes

 

Dynamic Balance Exercise Guidelines

There are many ways to perform dynamic balance exercises. To be effective in preventing and reducing falls, your routine should include exercises that involve agility, balance, and proprioceptive training. 

Proprioception is your body’s ability to sense location, action, and movement. 

Weight bearing exercise such as step aerobics or stair climbing will improve balance more than riding a stationary bike.

Strength training with free weights will do more for balance than using a weight machine that involves sitting.  

Participating in sports will challenge your balance and improve muscular endurance levels.

Balance is increasingly being included in people’s fitness regimens, and for good reason.  By regularly integrating dynamic balance exercises into your fitness routine, you should see gradual improvements in your dynamic balance.  

Improving your balance means reducing your fall risk, increasing strength and range of motion, and combatting the effects of aging.

Need help designing a workout? The American Council on Exercise has resources to help you find a fitness professional.


Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.

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One Response

  1. I am not sure where youre getting your info but good topic I needs to spend some time learning much more or understanding more Thanks for magnificent info I was looking for this information for my mission

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Hi, I'm Kent

As a personal trainer, exercise physiologist, and bodybuilder, I’ve dedicated my life to optimal nutrition, fitness and natural remedies. And putting it all into practice. Now I’m taking my experience and knowledge to the next level by helping others through blogging.

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