Dynamic balance exercises for beginners
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All motion requires balance. Whether you’re reaching down to tie your shoes or slacklining a canyon – at that moment, balance is what prevents you from teetering over. So, if you’re wondering what you can do to improve it – you’re in luck! Indeed, it is a skill you can train! And, in this article, we tackle some of the exercises that enhance your dynamic balance. Of course, in case you are completely new to the world of balance training, you can hire a female personal trainer Dubai. But, if you prefer to do it by yourself, we strongly encourage you to give these drills for beginners a try.
Reasons why dynamic balance exercises are important
If we look at things from the standpoint of a child learning to stand and walk, they are simple enough to be able to understand the importance. But it doesn’t end there. Even after we learn how to firmly stand, learning balance continues to be an ongoing practice.
Factually, the advantages of dynamic balance go far beyond simply being able to walk steadily. Dynamic balance training includes performing exercises that strengthen the brain, the parts of the inner ear, and muscles. Consequently, they improve our overall health, stability, body awareness, coordination, and reaction time. It is crucial in all ages and in all situations.
#1. They keep everything working as if your body were much younger
As we age, we become more and more inactive, and our cognitive abilities deteriorate. Consequently, multitasking and proper coordination between the three systems (the brain, muscles, and parts of the inner ear) becomes more laborious. Keeping an upright posture and maintaining balance, eventually, requires more mental focus and physical effort. What we mean to say is – with old age and inactivity, our ability to maintain decent balance declines. Consequently, the risks of falling over become greater. Moreover, we take longer to recover from a fall. As it is a continual challenge for our bodies, it demands practice in order to keep everything working. Static and dynamic balance drills help your entire body to work together.
#2. Dynamic balance exercises improve one’s reflexive response and reaction time
Each and every one of us has taken a tumble at some point. The situation could be as simple as walking down the street and coming across a pavement elevation underfoot that you didn’t see coming. It happens all the time. However, when you have a good balance, you are able to more quickly adjust to sudden shifts in body position. Being able to re-balance your body in the twinkling of an eye is, you will agree, how we avoid falls and physical damage.
#3. They allow faster recovery from injuries and prevent re-injury
Besides us clumsy mortals, professional athletes suffer injuries all the time. To restore joint mobility and stability, research shows they perform balance drills people perform. What is especially interesting, it was also proven that the more balance drills they do, the faster they heal from their injuries. Moreover, by retraining your balance after, for example, an ankle sprain, you could prevent reinjury.
#4. And there’s much more to add to that
- For starters, dynamic balance-focused activities improve your overall health;
- They are excellent for improving poor posture and elegance with which you move;
- They have a positive impact on your strength and agility;
- Dynamic balance exercises contribute to better overall energy expenditures, maximizing your workout time;
- They help you to assess your center of gravity better mechanically, boosting your athletic performance.
How can you improve your balance – dynamic balance exercises for beginners
Whether you’re considering taking up power yoga Dubai based, tai chi, surfing, or gymnastics, or you’re a senior simply looking to improve your balance, you should look no further. At Dubai PT, we believe a good balance is essential. They are also great to add them to your workouts as a warm-up or as a workout when you cannot go to the gym. For this reason, we give you a plethora of targeted exercises that will get you started.
Luckily, you don’t need lots of equipment and training to complete the basics. However, if you need something to hold on, you should grab on to a chair or a wall to stabilize yourself. Remember that there’s no need to rush through these exercises. The point is to do them slowly, with an upright posture, and to really focus on what you are doing. After all, we’re working on good balance and coordination. If, on the other hand, any of these exercises are too easy for you, try doing some of them with your eyes closed, or moving on to a bit more advanced level.
Examples of exercises
- Walking normally, in as straight a line as you possibly can;
- Walking heel to toe, like on a tightrope, for 20 steps;
- High knees marching;
- Sitting down and standing up from a chair without using your hands;
- Stepping with one leg to the side, then bringing your other leg behind it, stepping with the first one again, then bringing the other one in front of it.
- Standing with your arms at your sides and your feet shoulder-width apart. Then lifting and stand with your weight on one leg and raising the other one to the side or behind you. Touching the ground with your toes and bringing it back to the start position.
- Lifting one leg to a 45-degree angle and swinging it back and forth. Do each leg at least 10 times before switching.
- Placing 5 to 6 cones or any other object you have in your home in a straight line. Space them about a foot or two apart. This activity includes simply stepping up and over the cones. Do this slow and controlled.
- If the previous exercise is too much of a challenge, you can modify it. Instead of a walk-like movement, you can step over one at the time, each time bringing your feet together between two cones, then moving on to the next cone in the same manner. It’s just like getting out of a bathtub.
- For this one, the cones remain in the same position. However, this time, instead of stepping over them in a straight line, you will be weaving around the cones in small steps, all the while moving forward. As your balance improves, you will be able to do this faster.