Sanya Malhotra masters a tough balancing trick; why you should include balance training in workouts

With her fitness coach guiding her, Malhotra skillfully maintained her balance on one leg while having a brick placed on her raised leg — all while her coach humorously performed a ‘bumblebee dance’ in the background. This remarkable display of strength and control highlighted the benefits of balance training in any fitness regimen.

Here’s why it’s important

Ishvinder Singh Sodhi, a health and fitness expert, tells indianexpress.com, “Balance training improves reaction time, which is the ability to respond quickly and accurately. For professional athletes, this means that you can be faster at catching and throwing a ball almost immediately, changing direction at higher speed, or managing physical impacts while playing.”

Dr Vajalla Shravani, senior physiotherapist and certified pilates trainer at Tone 30, adds that balance exercises enhance postural alignment and body awareness for everyday fitness enthusiasts, leading to better functional movement in daily activities. “Engaging in balance training also improves proprioception, helping individuals understand where their body is in space, thus improving overall coordination,” she says. 

Role balance exercises play in preventing injuries

Dr Shravani states, “Balance exercises play a crucial role in injury prevention by strengthening the stabilising muscles surrounding the joints, especially in the ankles, knees, and hips. These muscles are responsible for maintaining joint stability, which is vital in preventing injuries like ankle sprains or knee injuries during sudden shifts in movement.” 

By regularly practicing balance exercises, she mentions that you condition these muscles to react quickly and efficiently, reducing the risk of lower body injuries. This is particularly beneficial for individuals involved in sports or high-impact activities, as balance training enhances the body’s ability to recover from destabilising forces.

Enhancing core strength

Sodhi remarks, “In today’s world of desk jobs, spine and cervical-related issues are on the rise. Traditional crunches or sit-ups can exacerbate underlying problems. Core balance training exercises are a superior choice, enhancing core strength without putting unnecessary strain on the spine. They offer a safer and equally effective alternative to traditional abdomen exercises.”

Core balance training boosts overall physical resilience and enhances coordination, he continues. Engaging multiple muscle groups improves balance and reduces the risk of injury. This also supports efficient movement patterns. As a result, individuals can enjoy enhanced overall well-being and a reduced risk of chronic pain. “Regular core balance training also enhances athletic performance and daily functional abilities. It promotes mindful movement and body awareness, allowing for more precise control and fluid motion,” stresses Sodhi.

Engaging in balance training also improves proprioception, helping individuals understand where their body is in space, thus improving overall coordination (Source: Freepik)

Some beginner-friendly balance exercises

Here are some practical balance exercises according to Dr Shravani: 

*Single-leg balance: Stand on one leg for 20-30 seconds while maintaining a straight posture. As you progress, you can increase the duration or try standing on an unstable surface, like a pillow.

*Heel-to-toe walk: Walk straight, placing one foot directly in front of the other. This simple exercise improves stability and lower-body coordination.

*Balance on a stability ball: Sit on a stability ball with your feet flat on the ground, then lift one foot off the floor. This challenges your core and improves balance.

*Wall Pilates exercises: Wall Pilates offers a gentle introduction to balance work by allowing individuals to use the wall as support during exercises. Movements like the wall sit, and leg lifts against the wall build stability and core strength while promoting balance.

Sodhi recommends, “Start with 2-3 times a week, with 10-15 minute sessions. Slowly increase frequency and duration as it improves the balance. Aim for 3-4 times a week, with 20-30 minute sessions for optimal results.”

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