Balance
Balance is a component of skill-related fitness. It's the ability to keep an upright
position, while either standing still or moving. There are two types balance--static and
dynamic. Balance during standing or
seated positions is called static balance, and balance while moving is called dynamic
balance. The body's ability to maintain balance is a great neuromuscular feat. Your body
is able to sense where you are in space and maintain an upright position. All the visual,
inner ear, and muscular information must be integrated to keep you in an upright position,
whether stationary or moving.
Balance also helps you to move around objects, climb hills or stairs, walk on uneven
surfaces, or reach for objects. It helps you to avoid falling or reduces injury by
"breaking" a fall. It's a crucial skill for athletes and is often
sports-specific (ice skaters must develop a level of balance different from the type of
balance needed by soccer players).
A lack of static balance makes it difficult to reach for objects above the head or to
stand with the feet close together. Lack of dynamic balance results in unsteady walking,
difficulty in going up and down
stairs, or difficulty climbing or stepping over obstacles. Balance can be improved through
training, by participating in sports, or through a variety of movement activities.
The following are exercises to develop static balance (stationary balance while sitting
or standing):
Stand with both feet in a comfortable position. Rise up on toes of both feet and hold for
10 seconds. Repeat. Stand on one foot and place the other foot on the inside of
supporting knee. Balance for 10 seconds. Repeat using the other foot. Stand on
one foot. Raise the other foot to the front, keeping your body still. Return your foot to
the floor. Stand on one foot. Lift the other foot behind you, keeping your body
still. Return foot to the floor. Stand on one foot. Raise the other foot in
front of you. Return your foot to the floor. Repeat sequence with opposite
foot.
The following are exercises to develop dynamic balance (balance while
moving): Walk slowly while balancing a book on your head. When you are able to
do this, balance a book on your head while going up and down stairs. Step up
and down on one step while holding a glass of water in both hands. Gradually build
up speed without spilling the water. Walk and increase your stride length and speed.