BALANCE
THE FOUNDATION OF FITNESS
Nothing
is as important as being able to keep
your balance. Being stronger, more flexible, leaner, or having better
endurance is unimportant if you cannot
walk or run without falling down.
Unfortunately, our balance
deteriorates as we age or become less
active.
As all Physical Therapist know,
a simple fall can be a traumatic and
life altering event.
Recent research has produced
new information on the importance of
balance training for all individuals.
BALANCE
AND ATHLETES
University
studies have shown the highest
correlation of injury in the athletes
with the worst balance tests.
No other functional parameter
such as strength, flexibility or
endurance had as high a correlation to
injury as diminished balance.
These findings have produced a
revolution in athletic training.
Balance drills are now a big
part of all Collegiate and
Professional training programs.
BALANCE
AND THE GENERAL POPULATION
Our
balance starts to deteriorate around
forty years of age.
In sedentary or deconditioned
individuals, balance is lost at a
faster rate.
Strength deficits in the core
muscles, degenerative changes in the
spine, and postural problems are all
linked to poor balance. Significant research has been performed on the risks of falls
and the associated injuries.
All of these research studies
have found balance training to be very
beneficial as part of a fall reduction
program.
TRAINING
FOR BETTER BALANCE
Luckily,
with a little effort, balance can
improve faster than most other aspects
of physical function.
Studies of athletes and seniors
citizens have produced 50% gains with
three weeks of balance training.
Balance training has a big
influence on core stability, posture,
and power production.
It will make you better at what
you need to do, or love to do.
Try some Balance Board or Airex
pad (blue square) drills.
Incorporate some single leg
stance exercises using a cable or
band.
Take Body Flow classes or
Pilates instruction.
Sit on a stability ball or
better yet, hire a trainer to show you
some ways to add balance exercises to
your program.
Balance training can be easily
integrated into any fitness program
and you will see gains in a short
period of time.
BALANCE
BOARD TRAINING
The
Balance Board is my favorite way to
introduce balance training.
It can be used in all
directions, on one or both feet, and
with or without extra resistance. It is challenging for all fitness levels and can be adapted
to meet specific needs.
Rodger
Evans, MPT
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