10 balance exercises that will help in the health and well-being of the body

Practicing physical activities helps in several aspects of the health of the body. One of them is balance! Balance exercises help people of all ages: from children to the elderly. Want to know more? So, just take a look at the separate information below!

10 balance exercises to practice at home

How about improving your balance and motor coordination? With simple exercises that can be done at home, you can practice some moves every day! For this, the physical education professional Debora Corazza, explains the step by step of 10 activities.

But watch out, huh! Some care must be taken to avoid common mistakes. The professional points out that “not positioning the hands correctly (too far or too little apart in certain exercises) can make the execution of the movement difficult and unnecessarily overload the joints of the wrists, elbows and shoulders.

In addition, Debora explains that “in the balance exercise with the chair, for example, not flexing the elbows and projecting the trunk too far forward, causes stress on the shoulder joint”. So pay close attention to body movements and positions. And, always remember to seek professional help, whether it’s a doctor or a physical educator, okay?

1. Quadriceps (basic level)

Material used: a chair or a sofa

“Sitting on a chair or sofa (supported against the wall), with your legs hip-width apart and your arms hanging loosely over your thighs, lift and lower one of your legs eight times. Perform three sets of eight reps on each leg with a one-minute rest between sets.” Instruct the professional.

2. Quadriceps (intermediate level)

Material used: elastic band

For this exercise, Debora explains: “also sitting on a chair or sofa (supported against the wall), hold the two ends of the elastic in each hand and support the soles of the feet on the middle, stretching and bending the knees. Perform four sets of 12 reps on each leg with a one-minute rest between sets.”

3. Contraction with the hands (basic level)

Material used: bath towels or exercise ball

“To give more firmness and strength to the muscles of the hands, press for up to ten seconds a bath towel folded in half or an exercise ball with maximum force. Then, in the sequence, open and close your hands as much as you can for 20 seconds. Repeat six to eight times on each hand.” Deborah explains.

4. Horizontal bench press (intermediate level)

Material used: broom handle or 1 or 2 kg shin guards

The professional guides the best way to perform the exercise: “Lying on your back, hold the broom handle or a shin guard of a maximum of 2 kg with your hands apart (so that they are in the direction of the shoulders), go down to the line chest and extend your elbow again. Perform four sets of eight repetitions, with a one-minute rest between sets. One way to increase the load is to put 1 or 2 kg shin guards on the end of the broom handle.”

5. Front elevation (intermediate level)

Material used: 1, 2 or 3 kg dumbbells

For this whole Debora exercise, which is performed “standing or sitting on the edge of a chair or sofa (supported against the wall), raise your arms in front of your body to shoulder height and lower them completely, until you reach the line of your shoulders. waist. Perform four sets of 12 repetitions with a one-minute rest between sets.”

6. Abdominal (intermediate level)

Material: mat or mat

The best way, according to the professional, is to “lie on your back, keep your body straight on the surface and your hands clasped behind your head. Perform trunk flexion without letting your chin touch your chest. Do four sets of 12 reps with a one-minute break between sets.”

7. One-foot balance for seniors (basic level)

“Behind a very firm chair, stand up and hold the backrest. Lift one foot and balance the other. Hold the position as long as possible, then switch legs. After a while of training, stay behind the chair and repeat the exercise, but without holding the backrest! Leave one foot up for a minute, but be careful: if you feel you are going to lose your balance, hold the backrest again.” Debora instructs.

8. Heel raise/cal raise exercise (basic level)

This exercise consists of performing heel raises from the floor to the highest point you can, thus promoting the activation of the foot structures (foot and ankle joints and foot and leg muscles).

Following the professional instructions: “go barefoot, position yourself in front of a wall and support your fingers at shoulder height, with your elbows slightly bent. The back should be straight and the feet hip-width apart. Raise your heels as high as you can and then lower as far as you can.”

9. Balance exercise for motor coordination (intermediate level)

According to Debora “this technique consists of a balance in which you must position yourself standing up and with one of your legs raised behind you. Open both arms to the sides of the body and keep the torso as close to the ground as possible and, with the raised leg, do a plantar flexion of the ankle.”

10. Chair balance exercise (intermediate level)

“Sit on a bench and place your palms on the support, slightly wider than shoulder-width apart. Extend your legs and keep your heels on the floor. Move your body forward until your glutes are off the bench. Bend your elbows at approximately 90°, lowering your body and supporting your weight on your arms. Return to the starting position without extending your elbows.” Teach the professional.

See how easy it is? For the activities to be even better, the tip is to practice in a clean, calm environment and away from distractions. If you feel any pain or discomfort, stop immediately and do not continue activities! Consult a doctor or specialized professional and take good care of your health.

Other balance exercises and activities for you to practice at home

Want to check out more easy balance exercises that don’t require specific materials? So, take a look at the selection of videos we’ve separated for you! With them, you can train at home several movements that will help a lot to improve balance.

Balance exercises and activities for beginners

If you are not used to doing balance exercises, then the suggestion is to start with this video! In it, Professor Rogério Souza teaches some great positions to do activities at home in a simple and safe way. Check out!

Exercises and balance activities to improve proprioception

With these exercises, you can improve proprioception and, consequently, balance. And attention: all activities taught in this video must be done barefoot, huh! Thus, the contact of the foot with the ground helps in the sensitivity of the body.

Exercises and balance activities to improve coordination

To do some of these exercises, you will only need to have two full bottles of 500 ml or one liter each on hand. The tip for the workout to get more excited is to put some background music! Were you curious? So watch the full video and start practicing today.

Exercises and balance activities for seniors

Age makes us lose a little sense of balance, doesn’t it? And to improve this perception, be sure to practice activities that develop this aspect of the mind and body! Enjoy, check out this video class and start with simple exercises – and never try to go beyond what your body can do, ok?

Keeping up with physical exercises makes your mind and body much healthier and more willing, doesn’t it? To keep taking care of your health, the tip is to check out the article about yoga!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.