Managing balance and core strength

The purpose of balance training is to minimise the risk of falling.
The older we get the more chance we have of falling due to losing our balance ability, our core strength.
If we keep active in many ways and for many reasons we are much less likely to trip, stumble or fall than those that are sedentary.
If we do fall we are able to keep more upright due to our strength, motor responses, reflex and speed to regain our footing.
We would also be able to withstand the consequences of the fall and most likely have a better chance of recovering from any injury as opposed to those that don’t have an active or strength based lifestyle.

I always incorporate balance training into my sessions, either by using a BOSU trainer, uneven stances, lateral movements and the TRX trainer. This helps you to engage muscles to help regain your balance, understanding of your weaker side of the body to the stronger side of your body.

Achieving this aim can be done by:
– Providing a range of movement experiences
– Building movement confidence, by having them work outside their comfort zone
– Training in core stability and control
– Practising speed variations, stopping, starting, changing directions
– Strengthen the whole body, especially the quads, lower limbs, and trunk
– Work on flexibility and range of motion of all joints
– Work on aerobic fitness

Balance training can be;
– more dynamic than static training
– it should be functional
– progress easily and slowly
– incorporate using objects whilst moving
– work on hip and ankle flexibility and mobility
– standing and moving with eyes shut
– getting on and off the floor in different ways

The most important part of balance and core training is your strength training; this should be done at least three times a week and this will also help your confidence with your balance training. Yoga and Tai Chi are also good to incorporate into your exercise regime.

Remember it’s all about training smart.