Get board with this fun approach to building strength and cutting fall risk
Think you’ve got good balance? Put that idea to the test: Stand on one foot with your arms crossed and your eyes closed. Not so easy, is it (particularly if you’re of a certain vintage)? It’s tests like these that remind us that although we may still be able to ride a bike or put our shoes on standing up, our balance isn’t quite what it used to be. Working to improve your balance, core, lower body stability or posture? Enter the trending fitness tool: the balance board.
What are balance boards?
Balance boards are commonly a wooden board with an unstable bottom that intentionally allows for some wobble. You may find them at the gym or a physical therapist’s office, or you may have your own board at home. Outside of just balancing on the board in an upright position, you can use the board in a variety of other ways to challenge different muscle groups: push-ups for the upper body and arms, squats for the legs and other parts south of the border, and glute bridges for the core.
Why is good balance key to good health?
Because we usually find our work and home environments safe — think level sidewalks, stairs with handrails, salt on icy sidewalks in winter — this consistency of firm footing has the downside of getting less practice in the fine art of balancing in our daily lives. We need practice in balance because, well, it doesn’t come so easily as we age. As the years pass, the aging process is associated with decreased muscle mass and bone density and changes in vision. Balance is an important mobility skill that helps everyone move safely in their environment and avoid catastrophic, life-changing falls. A fall that would have resulted in a bruise in earlier years may be more serious with age, risking skin tears, hematomas, fractures and brain bleeds.
What are the benefits of balance boards?
Several research studies have shown that balance boards can help improve balance, boost coordination, and increase core and lower limb strength — and may decrease the risk of falling. They also decrease the risk of an ankle sprain, especially in repeat sprains. Balance boards also can be a fun and entertaining twist to add into a fitness routine. This type of training also may improve your ability to sense body position and movement — known to medical professionals as proprioception — thus playing a critical role in balance control.
Does using a balance board have risks?
Yes. Due to their intentionally unstable nature, the boards can raise your risk of falls, especially if you have balance issues, dizziness or vertigo. Older adults should be encouraged to engage with a physical therapist in their communities to identify balance deficits and develop the best exercise plan to develop balance without going beyond their abilities. Always consult your healthcare team about any new exercise routines or changes in diet or medications. To decrease the risk of falls during use for those with adequate balance, try using a balance board in the corner of a room or next to a surface that can be reached. A spotter or a walker could be useful as well. To mitigate risk, slowly add balance exercises into your daily routine, maybe only practicing for a minute or two a couple of times a day.
What should consumers look for in a balance board?
Rocker-style boards tilt in one direction, while wobble boards allow a full range of movement. A simple rocker board with one small support (fulcrum) for those new to the activity. This style generally allows limited side-to-side movement. With time, consider progressing to a board with a greater range of movement and eventually a wobble board that permits shifting in all directions. Want to really impress your friends? Balance while changing your gaze in different directions or toss a ball from one hand to the other. The act of moving your head or tracking an object really increases the amount of work your brain and body have to do while you’re balancing.
What are alternatives to balance boards?
If you’re interested in experimenting but not ready to commit, look around the house for something that will provide you with safe instability — think a folded-up towel, a pillow or a folded yoga mat. No need for a balance marathon. Try standing on the item with one foot for 20 to 45 seconds to start.
Adapted from: Mayo Clinic
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