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在生活的各个领域找到平衡是前进的道路。这包括在体内发展平衡。

Improving balance increases coordination and strength, allowing you to move freely and steadily. Enhancing stability, mobility, and flexibility makes it easier to perform your daily tasks. It also improves your athletic performance. Focusing on your balance may also help you to focus and clear your mind.

Balancing exercises work your core muscles, lower back, and legs. Lower-body strength-training exercises can also help improve your balance.

While balancing exercises can be challenging at times, consistent effort will make these exercises easier. Gradually increase the number of repetitions as the exercises become easier. You may ask someone to supervise or assist you, especially when you’re first getting started.

You can modify the exercises to increase or decrease the difficulty or adjust for your needs. Start on your nondominant side so that the second side is easier. You can do your nondominant side twice if you want to balance out your body between both sides. Once you get comfortable with the exercises, try doing them with one or both eyes closed.

Theseexerciseskeep your body active, improvebalanceand coordination, andprevent falls和受伤。

绳索步行

  1. Tie a piece of string to two poles.
  2. 保持你的手臂宽边。
  3. Walk on the string without stepping off to the side.
  4. Walk at least 15 steps.

Rock the boat

  1. Stand with your feet hip-width apart.
  2. Press your weight into both feet firmly and evenly.
  3. Yield your weight onto your left foot and lift your right foot.
  4. Hold for up to 30 seconds.
  5. Slowly lower your left foot to the floor and repeat on the other side.
  6. 每侧五到10次。

Flamingo stand

  1. Stand on your left leg with your right leg lifted.
  2. Use a chair or wall for support as you stretch your right leg forward.
  3. Maintain good posture by keeping your spine, neck, and head in one line.
  4. To increase the difficulty, extend your hand to reach for your right foot.
  5. Hold for up to 15 seconds.
  6. 然后做另一侧。

Balance exercises are a fun and engaging way for kids to gain body awareness. You can incorporate some type of learning activity by combining the balance exercises with something they’re learning in school such as math facts, vocabulary words, or trivia. For example, have children answer a question when they freeze or get to the end of the line.

豆袋平衡

  1. 将豆袋或类似物品放在头顶或肩膀上。
  2. Walk in a straight line, maintaining your posture and balance so it stays secure.
  3. Then try walking in a zig-zag or circle, moving backward, or moving from side to side.

Heel-toe walking

  1. Bring your arms to the side so they’re parallel to the floor.
  2. Use chalk or a string to make a line to follow.
  3. 直线行走，将脚后跟的背部放在对面的脚趾上。
  4. Move slowly and with control.
  5. Continue for 5 to 20 steps.

音乐雕像

  1. Play music while children move around and dance.
  2. When the music stops, they should freeze.
  3. Encourage them to freeze in a balancing position such as on one foot, with arms extended, or leaning in one direction.

练习balancing exercisesallows you to have more control of your body while doing sports. You’ll gain stability, coordination, and ease of movement.

Banded triplanar toe taps

  1. Put a resistance band around your lower thighs, just above your knees.
  2. Come into a single-leg, quarter-squat on your right leg.
  3. 参与您的核心并臀部肌肉。
  4. 使用乐队的阻力，将左腿向前，向侧面，直接在您的后面。
  5. Do 10 to 20 repetitions.
  6. 然后做另一侧。

Buy an exercise band online here.

单腿跨体拳

  1. Hold two dumbbells at chest height.
  2. Yield your weight onto your left foot, coming into a quarter-squat.
  3. 保持左腿坚固且稳定，一次将重物刺入身体。
  4. 然后做另一侧。
  5. Do 1 to 3 sets of 10 to 20 repetitions.

Paloff press with rotation

  1. Stand facing a cable machine.
  2. Using both hands, hold the cable handles at the height of your chest.
  3. 走到right side and extend your arms away from your body.
  4. Engage your core as you turn away from the machine, maintaining alignment through the center line of your body.
  5. Keep your arms extended and return to the starting position.
  6. 然后做另一侧。
  7. Do 1 to 3 sets of 10 to 20 repetitions.

练习your balance is vital if you haveParkinson’s diseasesince it helps to increase strength and endurance. You can also try out some of theseyoga posesto improve your mobility and overall quality of life.

Chair leg raises

  1. 为了增加难度，可以通过脚踝重量进行此练习。
  2. Sit in a chair with a straight spine and both feet directly under your knees.
  3. Slowly, straighten your left leg, holding it up for a few seconds.
  4. 将其向下降低，并用右腿重复。
  5. Do 1 to 3 sets of 10 to 20 repetitions.

Side-stepping

  1. From a standing position, step sideways to the right side of the room.
  2. Lift your knees as high as you can while moving as though you’re stepping over something.
  3. 然后返回房间的左侧。

以下exercisesrequire the use of an exercise ball or a balance trainer.

Plank with elbows on a stability ball

To add variety to this exercise, you can use your elbows to make small circles with the ball in both directions.

  1. 用肘部和前臂在稳定球上进入木板位置。
  2. Engage your core, glutes, and quadriceps to maintain proper alignment.
  3. 对齐您的肩膀和臀部，使它们正平方地板。
  4. Hold this position for up to 3 seconds.

海滩球平衡（与伴侣一起）

  • Hold a medicine ball while standing on one or both legs on the platform of a Bosu Balance Trainer.
  • Have your partner throw a stability ball toward you.
  • 用您的药球将稳定球击回您的伴侣。
  • Do 10 to 20 repetitions.

Find aBosu Balance Traineror astability ball在线的。

Improved balance makes daily activities, such as walking on stairs, carrying heavy items, and suddenly changing directions, easier. A strong, stable base will allow you to move with more coordination, ease, and fluidity. You’ll also gain stronger and more enhanced movement during athletic activities.

建立良好的平衡有助于提高您的整体健康和健身水平。这些改进有助于防止受伤和下降的风险，尤其是在老年人和患有Parkinson’s disease. This allows you to maintain your independence longer.

Remain aware of your posture and stability throughout the day. Notice if you’re yielding your weight evenly on both feet and work to root your weight into your feet.

You can also pay attention to whether you tend to yield your body weight forward or backward in space. Try to bring your body into proper alignment and feel a strong connection to the floor. Notice where and how you lose your balance and make the appropriate corrections in your body.

有意提高平衡的意图可能是充满挑战的挑战。请记住，您的平衡每天都会有所不同。享受该过程，注意变化并获得乐趣。您可以全天进行这些练习，并找到将它们纳入日常生活中的创新方法。

Balance exercises are appropriate for all ages and fitness levels. Older adults and people with certain conditions, such as Parkinson’s disease, arthritis, ormultiple sclerosiswill find benefit in developing balance. If you wish to work with a physical therapist, you can find a suitable professional这里. You may also choose to work with an occupational therapist or professional trainer, as well.