Are You Ready to Balance?

Exercises designed for balance are important because they will train your mind, gait, and hips to effectively perform stability activities throughout the day. Individuals who experience deficits in balance performance increase the risk of falling and sustaining injury. Therefore, training designed to work on balance is important for health as well as daily activities. These exercises, like any other, should progress through a sequence of milestones before incorporating them into an unstable surface. It is more than a physical practice of balancing on one leg; it challenges the vestibular system, proprioception, and brain. Thus, the mind and body work as one.

In Dr. Jan Schroeder’s blog, she has us fitness instructors ask ourselves if active adults and older adults should be trained the same way. She points out that as we age, certain physiological systems begin to decline, and it affects the ability to maintain postural control or balance. As a result, older adults may begin to show impairments in balance and stability, which will increase the risk of falling during both static and dynamic conditions. (Dr. Jan Schroeder) Also, if you add medication to the equation, it may be a risk. I am certain that many of us know someone who has fallen due to these circumstances.

The following terms define static and dynamic balance: Table 1: Definition of Types of Balance

Term Definition Example

​Static steady-state balance	Maintaining a steady position while stationary	Maintaining balance while sitting or standing
Dynamic steady-state balance	Maintaining a steady position while moving	Maintaining balance while walking
Proactive balance	Anticipation of a predicted postural disturbance	Maintaining balance while reaching up to a shelf
Reactive balance	Compensation of unpredicted postural disturbance	​Maintaining balance after slipping on a wet floor

Table 2: Sample Activities for Different Types of Balance

Balance Component Sample Activities

Static steady-state balance	Standing with changes in base of support (feet shoulder-width apart; narrow stance; staggered stance; single-leg stance)
Dynamic steady-state balance	Walking with changes in base of support (feet shoulder-width apart; semi-tandem; heel to toe); lateral stepping
Proactive balance	​Ball catch with changes in base of support; obstacle courses
Reactive balance	Unanticipated nudge; use of foam pads

While practicing Yoga, Static steady-state balances are performed with Warrior Three, Tree, and Dancer Pose to mention a few. With the Aquatic Water exercise (in shallow water), the Static steady-state balances are performed while moving forward and backward in a tie rope or tango move without lifting your toes from the floor. Also, walking in forward heel-to-toe and backward toe to heel movements are Dynamic steady-state. The same balance movements are used while dancing Zumba—for example when stepping forward, side to side, and back in Salsa, Reggaetón, and Samba. Dancing Spirit provides classes for those who are concerned about their current and future health conditions by designing movements that work as a prevention and baseline to minimize future health conditions which are greatly needed. A strong core, as we wrote last week, is an important stabilizer for the body, and working on your balance today can save you from future falls and provide you with the confidence to walk securely and steadily throughout the day. For questions and booking a class, you may leave your information in the box below. We will be glad to guide you to a strong balance—a strong you!