Let's measure ourselves with balance tests
Regardless of the results of balance tests, adding balance exercises to your daily routines can help you maintain your physical and mental health. Not to mention having a pleasant time. Before moving on to balance exercises, if you are wondering if your body is in balance, you can try the following three simple methods to find the answer to this question!
On both feet: Stand with your feet together, ankle bones touching and arms folded across your chest; then close your eyes. Ask someone to keep time or set an alarm. Try to stand without moving your feet for at least 60 seconds, although very slight swaying from side to side is normal. Then put one foot directly in front of the other and close your eyes; then switch feet. You should be able to stand like this for at least 35-40 seconds.
On one leg: Stand on one foot and bend the other knee, keeping the folded foot in the air without touching the foot on the ground. Again, ask someone to count the seconds or start a stopwatch and see how long you can do this. Then repeat the same steps for the other foot. People 60 and under can usually stay in this pose for about 29 seconds with their eyes open and 21 seconds with their eyes closed. People 61 and older can stay in this pose for 22 seconds with their eyes open and 10 seconds with their eyes closed. You can make your own balance inferences accordingly.
One foot behind and on tiptoe: Place your hands on your waist and put one foot on the ground while lifting the other. Bring the lifted foot just behind the knee of the leg on the ground, while lifting the heel off the ground and standing on tiptoe. Then repeat the same steps for the other foot. You should stay in this pose for 25 seconds.
When doing all three balance tests, make sure you have someone to hold you if you lose your balance or create a safe space with pillows or cushions around you in case you fall or get injured.
Sports that improve balance
Many sports are very effective in improving balance. If you don't enjoy fixed poses or if you are looking for a sport that you can stay more active and turn into a hobby to improve your balance, you can try Tai Chi, cycling, climbing, pilates and yoga, which will relax your muscles, increase your physical flexibility and improve your body's balance. Tai Chi calms both body and mind and improves your balance with rhythmic movements, while cycling and climbing can help you work different muscle groups in your body and help you maintain hand-eye-foot coordination in a balanced way.
On the other hand, yoga and pilates exercises can support your holistic health and give you the opportunity to practice many poses and postures that will help you stay balanced. If you "re not ready to try a new sport or want to improve your balance in a more practical way, you can try the different balance exercises in the following article.
Standing on one leg
In fact, what most of us think of when we think of balance is standing on one leg. This is a very simple but effective posture that helps both to test balance and to improve it when repeated. You can easily do it while washing dishes, brushing your teeth or even while talking on the phone. Simply lift one foot and place the other foot firmly on the ground. After about 10 seconds, return to the starting pose and switch feet. You can repeat as often and as long as you like. Make sure the surface is stable and flat.
Standing on tiptoe
In fact, standing on tiptoes, which we are used to seeing in young children and ballerinas or ballet dancers, is also very effective for improving balance. All you have to do is lift your heels off the ground while rising on your toes and stay on your toes for at least a few seconds, that's all. You can repeat as many times as you like, and you can even switch to walking on your tiptoes if you want. In addition to supporting balance, it can also be a good opportunity to give a short nod to your childhood.
Walking and climbing stairs
Yes, walking, which is an action we do almost every day, also helps to improve balance when done 'correctly'. Don't say there is no right way to walk, there is. You can also improve your balance by walking with your shoulders up, belly in, hips out, with an upright and correct posture and with your feet pressing fully and evenly on the ground. You can also improve your balance by taking classic stairs instead of using elevators or escalators. By moving in a more coordinated way, each step you take will contribute to your balance.