Why You Should Do Balancing Exercises (with Video)


If you look at a human being, we should not be able to balance on our feet, let alone run and jump, dance and get up. Look at other bipeds and they have built-in safes to keep them from falling. Kangaroos have these huge feet. Chickens have a super low center of gravity that keeps them heavy and stable. Monkeys, our closest relatives, can handle awkward bipedalism in a few steps, but always by default on all fours. Humans, in a way, walk completely upright and manage to avoid falling despite stacking our entire body on relatively small feet.

Well, mostly.

We are always on the verge of falling, of swinging to one side or the other. When we walk, we are making controlled falls. When we jump, we have to land. And us do they fall, we misalign. Our sense of balance is precarious and can fail. After all…

  • The leading cause of hospitalizations for injuries in the elderly is declining.
  • The main cause of injuries in athletes is “fun landing”.
  • The main cause of injuries in recreational strength students is “losing balance and doing a weird lift.”

Incredibly, humans have to learn to balance on their feet. Babies take about a year to learn to walk. It’s a struggle.

In other words, balance is incredibly important at every stage of life. It is beautiful but dangerous. Not a sure thing. We can lose it, and that’s when things start to fall apart.

So what are some simple balance exercises you can do to develop and maintain your sense of balance?

My longtime friend and colleague Brad Kearns is back with a great video featuring some basic balance exercises that you can do whether you are young, old, experienced, or a beginner. Here it is:

Stand on one bed

This is very simple, but not necessarily easy.

  • Lift one foot off the floor and stand on the other.
  • Do it slowly and deliberately; really think about what you are doing.
  • Be present in your body and feel the ground with your feet.
  • He “grabs” the ground with his feet.
  • Go barefoot or with minimalist shoes like Vibram Fivefingers. The closer you are to a barefoot state, the better your results. Being barefoot allows you to activate all the supporting muscles needed for proper balance of one leg. It also allows for a better proprioceptive awareness of your place in space and time, and gives the nerves of the foot (and therefore the brain) full access to the information needed to establish strong balance between the brain and the brain. cos.
  • After about 30 seconds, or when you start to stagger and struggle, change your footing.

Stand on the sole of the foot

This is a variation of the latter. Again, you are standing on one foot, but this time instead of using the whole foot you are balancing on the sole of the foot.

  • Keep your heel slightly off the ground.
  • Do not get up on the spot, but keep the ball. It is a fine line but an important distinction.
  • Keep a gentle bend in the knee instead of a stiff knee.
  • When you start staggering and fighting, change your footing.

Balance of the knee ball bent at the feet

It’s a “two-legged” balance, but instead of standing with your legs straight, you’ll bend your knees.

  • Climb on your toes and bend your knees as if you are ready to move quickly in any direction.
  • Really emphasize and “feel” and articulate the tendon that goes from the big toe to the front of the leg.
  • Ideal for fascial conditioning.
  • This is the “ready position” for athletics: on tiptoe, ready for action, ready to jump in any direction.

Balance on unstable surfaces

Do the above three exercises (and the next two) only on an unstable surface: sand, foam pad, deep gravel. Pay attention to how your tissues feel compared to doing the exercises on a stable surface.

Lung balance

Put yourself in a deep lunge position and hold on.

  • Keep your knees aligned on your toes and both feet and legs aligned with your respective hips. Straight lines.
  • Vertical cinnamon, thighs parallel to the floor.
  • For advanced conditioning of the fascia and knee joint, allow the knee to move in front of the toes, but avoid any pain.
  • Arms over the head, fixed against the ears, to really stretch the tissues and make balancing more difficult.
  • This is a hard stretch that is also a secret isometric strength workout. Hold on until you can’t.

Knee high

Take a few steps and pretend you’re going for a high jump. Pause when your knee rises to your chest and hold this position.

  • Get up. Don’t sink. Keep a straight line from the floor to the head.
  • Do not arch your back. Straight, not arched.
  • Raise your knee as high as possible to actually stretch the opposite flexors of your hip.
  • Make it 30 seconds and change. Go longer if 30 seconds is too easy.

General tips for balance simulations

  • It is important not to overdo it. Just because a balance exercise “feels easy” or doesn’t involve intense intense activity, you’re still stressing your brain and still need to recover. Training is training.
  • Pay close attention to the part of your body that feels the tension of balance. Are your legs lower? calves? Ankles? Torso? Or maybe you feel it “in your head,” as if it weren’t. Feel the feelings and settle down. Just feeling the parts of your body and settling into them is how your brain learns to balance itself better.
  • Watch how you feel afterwards. Your brain will be a little tired because your brain is responsible for most of your balance.
  • Test yourself and re-test your performance in the gym and on the sports court. Are you faster? More stable? Stronger? Better in the skills you choose to do? Balance plays into everything.
  • Maybe you’re tired. That’s all right. This is an intense balance that can impose a bit on you, and that’s totally fine.

Do these exercises 1-2 times a week and do them consistently. If you continue like this for the rest of your life, you will be in great shape and less likely to fall or get hurt.

Take care, everyone!

Ranch Primal Kitchen

About the author

Mark Sisson is the founder of Mark’s Daily Apple, the sponsor of the Primal Food and Lifestyle movement, and New York News best selling author of The Keto Reset Diet. His latest book is Keto for life, where he talks about how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is also the author of many other books, among them The primary plan, who was credited with driving the growth of the primal / paleo movement in 2009. After spending three decades researching and educating people about why food is the key to achieving and maintaining optimal well-being, Mark launched Primary Kitchen, a real food company that creates cooking staples compatible with Primal / paleo, keto and Whole30.

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