“Balance is very important not only in fitness but also in everyday life,” said the fitness trainer. Katie Austin Before well + said good“Balance is a big aspect of every movement we do. Even when we’re standing on our own feet, we’re maintaining balance whether we’re conscious of it or not.”
If you’ve struggled to keep your balance in 2022, this list is for you. Find out our favorite balance tips from last year to make 2023 a more calm and stable year.
6 Best Balance Tips I Learned in 2022
1. How to test your balance in 30 seconds
To get a clear picture of where your balance level is currently, try: This quick 30 second balance testStand on one leg, close your eyes, cross your arms over your chest, and try to hold that position for as long as possible.
If you manage to complete the 30 seconds, congratulations!certified personal trainer Justin Agustin I would say this shows a good balance. A balance is considered above average if it lasts longer than 15 seconds and below average if it lasts less than 10 seconds. If you belong to the latter category, don’t worry. Incorporating balancing exercises into your workout plan can improve your results over time.
2. Good balance starts from the toes
When most of us think of “balance,” we think head to torso. But personal his trainer says the key to good balance is in the feet.our Feet and ankles stabilize the rest of the bodywithout a solid foundation, you lose your balance.
foot and ankle exercises Similar to toe curls and heel raises, both can be strengthened and stretched, providing a firm platform for the rest of the body. Investing in the right footwear You can also make a world of difference when it comes to maintaining good balance and posture. Stephanie Thomas recommends sneakers with Velcro straps, solid soles and wide tops.
3. Try walking backwards to improve your balance
The viral TikTok trends of 2022 are: walk backwards to us. A slow reverse walk on the treadmill challenges coordination and activates the often underutilized hamstring and shin muscles. The concentration you need every time you step back also helps improve your mind-body connection.
Another reason to walk backwards is cardio.
“[Walking backwards is] It’s an effective way to develop your cardiovascular system without the effects and strain associated with traditional activities that require you to move at a faster pace,” says the personal trainer. Steve Burden Before well + said good“It also gives you a way to fit your cardio into shorter sessions. Making your heart work harder means you don’t have to do the activity longer to achieve the same results.”
4. Which stretches improve balance
There is a strong relationship between flexibility and balance. Limited flexibility (the ability of muscles and supporting connective tissue to move through a full range of motion) can wreak havoc on our coordination: muscles and tendons do not stretch and compensate for uneven terrain. If you cannot, you are more likely to fall. and hurt yourself.
“When muscles and tendons cannot move freely and evenly, it becomes difficult to do everything, including balance,” says physical therapists. Emily GustinDPT, formerly well + said good.
Luckily, regular stretching can help improve flexibility over time. Dr. Gustin recommends using This 30 Second Stretch Routine Daily to increase flexibility.
5. How to deal with the wobble
Wobble indicates that our body is fighting to maintain a difficult posture and is thoroughly challenged by it. Balance can only be improved with practice and wobble is a normal part of it. . The popular saying that “magic happens outside your comfort zone” can be applied to improve balance.
“Balance is all about correction,” says Brian Spencer. East River Pilates Instructor, formerly well + said good“It’s not about never wobble. It’s always about how you can self-correct if you get a little off course.”
Try a 12 minute Pilates workout.
6. Main reasons why the balance does not improve
If you go to the gym several times a week and still struggle to stand on one leg, watch your workout routinesays Austin.
An underdeveloped core and imbalanced muscle development can lead to problems with coordination and balance, so try incorporating more full-body strength exercises into your regimen. “Our balance comes from our core,” Austin once said. well + said good“Core refers to the central parts of your body, such as your pelvis, hips, hips, and belly. will improve.”
Inconsistent balance training can also be a reason for instability, says Austin. balance exercises It should become a regular part of your workout routine rather than something you do once in a blue moon.
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