Balance is the fundamental fitness component that underlies all forms of movement. The term functional balance, also called dynamic equilibrium, describes the interplay between a balanced and imbalanced state. All of your daily activity, from walking to picking up your children, requires functional balance. Functional balance workouts incorporate movements that challenge your balance while simulating daily life or athletic activities.
Progression
Progression is the key to safe and effective functional balance training, according to physical therapist Gary Gray and athletic coach Vern Gambetta. Just as a baby needs to crawl before she walks, adults must find their balance in less challenging positions before they progress to advanced exercises on balance training equipment. Suggested training sequences start with exercises performed in a two-legged stance and progress to one-legged exercises using similar skills. Once you have mastered these basic exercises, add challenge by performing counterbalancing arm movements, performing the exercise with your eyes closed, increasing your range of motion and adding unstable surface training.
Fore/Aft Balance
Outside forces challenge your balance in the fore/aft, or forward and backward, and lateral, or side-to-side, movement planes. Weight shifting exercises thus provide the most basic and functional form of balance exercise. Without adequate fore/aft balance, you would not be able to walk down the street or up and down a staircase or push a shopping cart without falling over. Fore/aft balance also comes into extreme balance scenarios, such as remaining upright when someone tries to push you forward or backward.
Fore/Aft Balance Exercise
Stand in an upright position with your knees and shoulders relaxed, core muscles engaged and head in alignment with your spine. Step forward with your right foot, placing the heel of your right foot directly in front of the toes of your left foot. Keep your feet flat on the floor, and shift your weight forward and backward between the toes and heels of both feet. Perform four fore/aft weight shifts, then center your weight and step forward with your left foot. Do eight steps traveling forward and eight steps traveling backward. Progress by clearing the space in your room and performing the exercise with your eyes closed.
Lateral Balance
Presenters at fitness instructor training conferences illustrate lateral balance theories by explaining that it's impossible to fire a canon from a canoe. The extreme side-to-side movements of the canoe limit the power of the canon. Your body works the same way. Lateral instability limits your ability to walk, such as while holding the leash of an energetic puppy using one hand and your baby using the other. Lateral balance exercise exemplifies what certified fitness trainer Ron Jones calls the functional threshold of balance, because it allows you to shift your weight in the direction of the movement while still remaining in control.
Lateral Balance Exercise
Begin your lateral balance training program with simple balance shifts. Stand with your feet hip-width apart, shift your weight to the right and lift your left foot a few inches from the floor. Return to center and repeat in the other direction. After mastering the exercise, perform it with your eyes closed. Add additional challenge by swinging your arms in the opposite direction of the weight shift. To take lateral balance training to the next level, stand on an uncrowded street bus in close proximity to a stabilizing bar. As the bus makes a turn, let your weight shift in the turn's direction but remain upright. Avoid wearing high heels or carrying heavy objects while performing this exercise.
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