Balance exercises are physical activities that challenge the body's ability to maintain equilibrium. These exercises are important for people of all ages as they help improve balance, prevent falls, and enhance overall physical performance. In this article, we will explore the relative merits of balance exercises and why they should be a part of your fitness routine.

Firstly, balance exercises help improve proprioception, which is the body's ability to sense the position and movement of its parts. This is essential for maintaining balance and stability while performing daily activities such as walking, running, and even standing still. Proprioception can be affected by factors such as injury, aging, and inactivity, making it important to engage in balance exercises regularly, especially as we age.

Secondly, balance exercises help prevent falls, which can be particularly dangerous for older adults. According to the Centres for Disease Control and Prevention (CDC), falls are the leading cause of injury-related deaths among adults aged 65 and over. By improving balance, people can reduce their risk of falling and the subsequent injuries that may occur.

Thirdly, balance exercises can improve athletic performance. Sports that require agility, coordination, and balance, such as football, gymnastics, and martial arts, can benefit from incorporating balance exercises into their training routines. Improved balance can also help athletes prevent injuries by increasing their body's ability to respond to sudden movements.

Fourthly, balance exercises can be beneficial for people with certain medical conditions. For example, individuals with multiple sclerosis or Parkinson's disease often experience impaired balance as a symptom of their condition. Engaging in balance exercises can help improve their quality of life.

Here are some examples of balance exercises that can be incorporated into a fitness routine:

• Single-leg stance: Stand on one leg and hold for 30-60 seconds. Repeat on the other leg.
• Single-leg deadlift: Stand on one leg and slowly bend forward at the hips, extending the other leg behind you. Return to standing position and repeat on the other leg.
•  Bosu ball (balance trainer ball) squats: Stand on a Bosu ball with feet shoulder-width apart, then slowly bend at the knees to lower into a squat. Return to standing position and repeat.
• Yoga tree pose: Stand on one leg and place the sole of the other foot on the inside of the thigh of the standing leg. Hold for 30-60 seconds and repeat on the other leg.
• Step-ups: Step up onto a step or platform with one leg, then lower back down. Repeat on the other leg.
• Plank with leg lift: Start in a plank position and lift one leg off the ground, holding for a few seconds before lowering back down. Repeat on the other leg.
• Balance board exercises: Stand on a balance board or wobble board and try to maintain balance while performing exercises such as squats or lunges.
• Heel-to-toe walk: Walk in a straight line, placing one foot directly in front of the other, heel to toe.

These exercises can be modified by adding weights or adjusting the duration of the hold to increase or decrease the level of difficulty. It's important to start with easier exercises and gradually work up to more challenging ones as your balance improves.

Mark Jones at Well Adjusted Health comments 'Balance exercises are the foundation of physical wellness. They not only help prevent falls and injuries, but they also enhance overall athletic performance and quality of life.'

Mark regularly advises patients to start off with the single leg stance exercise. He suggests building this into your daily routine whilst brushing your teeth! That way you have the focus to do it twice a day and have the sink close by to help with balance at first.

If you have a specific question regarding any pain or problem areas, or would like to book a Free 15 minute consultation for you or your family please call Well Adjusted Health on 01903 892171.