What is dynamic balance in physical fitness

Incorporating balance training into exercise programming is essential to improving stability and mobility in the kinetic chain. Proper balance and movement mechanics contribute to improved functionality and performance in both physical activity and activities of daily life. As we age, various physiological and kinetic chain functions, especially balance, begin to decline, and fear of falling or injury as a result of falling becomes prevalent. Including progressive balance training into exercise programming, however, can help improve function as well as reduce the risk of falling, as we age.

Dynamic balance is defined as the ability to move the body outside of its base of support or the act of maintaining postural control while moving, and should be a consistent part of exercise programming. It is imperative, however, that competency in static balance be demonstrated prior to adding dynamic balance movements to programming.

Try adding the following variations of dynamic balance exercises to your clients’ programs. If some of the single-leg movements prove to be too challenging, regress to a split or staggered stance until balance improves and then progress to single-leg movements. Have clients complete each exercise for 10-12 repetitions on each side for two to three sets. Progress these movements and add complexity, as dynamic balance improves, by using resistance such as dumbbells, upper-body movements, or unstable surfaces such as a BOSU.

Stationary Lunge

Start with feet hip-width apart. Step back into a lunge position, keeping the back heel off the floor. Bend both knees and lower the extended knee toward the floor while maintaining proper postural alignment. Repeat on the other side.

Reverse Lunges

Start with your feet hip-width apart. Step back into a lunge position. Bend knees and bring the back foot up to meet the front foot. Repeat on the other side.

Lateral/ Side Lunge With Knee Drive

Start with feet hip-width apart. Step out to the side while keeping the feet parallel to one another. Shift weight to the side while hinging from the hips. Return to an upright position while lifting the opposite knee and driving it up to about hip height (or a point that feels comfortable). Pause to regain balance. Return to the starting position and repeat for desired number of repetitions; repeat on the other side.

Single-leg Romanian Deadlift

Start with feet hip-width apart and balance on one foot. The knee of the supporting leg should be slightly bent. Maintain a straight back and hinge from the hips while reaching forward with the opposite arm. Return to standing position and repeat on the other side. Option: Hold a dumbbell in the hand that reaches out.

Multidirectional Reach

Start with feet hip-width apart and balance on one foot. Hinge from the hips and reach the hands outside the supporting leg, front, and inside the supporting leg (this counts as one repetition). Repeat on the other side.

When we hear the word balance, we usually think of standing still on one leg or trying not to fall when walking on a slippery surface. While standing on one leg can certainly help improve static balance, maintaining control of a moving center of mass over a changing base of support is probably more relevant to many of life’s activities. This type of training is known as dynamic balance, and can help enhance skills that are relevant to a number of sports and activities of daily living. Dynamic balance training is also an effective way to help you achieve your fitness goals. 

Optimal balance is achieved when multiple sensory systems provide information about the body’s position as it moves over the ground. The eyes (visual), inner ear (vestibular) and skin (kinesthetic) contain numerous sensory receptors that provide important feedback to the central nervous system (CNS) about which muscles to activate and when. Maintaining static balance as the body remains in one position is relatively easy because you can concentrate on which muscles to contract to remain stable. However, many activities of daily living happen quickly, which means you have to rely on conscious thought to control which muscles to activate. 

Here are five reasons why it’s important to train dynamic balance and how adding it to your exercise program can produce results.

1. Training for dynamic balance could help you improve your running technique. The gait cycle, whether walking or running, requires the body to maintain control of its center of gravity as it changes position over a constantly moving base of support. During the gait cycle your body must maintain control of your center of gravity—usually found near the belly button—as you transition from one leg to the other. As your right foot hits the ground, the left leg prepares to swing forward; at the same time your left arm is swinging forward while your right arm is moving backward. The motion created by the swinging of the arms and legs results in a counter rotation between the upper back and pelvis to generate the momentum to move the body in a forward direction.

2. Dynamic balance training is an effective way to strengthen and tone the obliques and the muscles of the hips, thighs, glutes and low back. These muscles connect your hips to your pelvis and your pelvis to your spine. Increasing the strength of the core muscles can help improve your balance and coordination, while also improving your appearance.

3. Having good dynamic balance can help improve your coordination and ability to react to sudden changes of direction, both of which can help reduce the risk of an accidental fall. Controlling dynamic balance should be a reflexive response that happens automatically. If you feel that you don’t have good balance, it is extremely important that you do the work necessary to improve it.

4. Dynamic balance exercises can easily be added to the warm-up phase of a workout to prepare for lower-body strength training, a long run, an obstacle-course race, or for recreational sports such as tennis, basketball or soccer.

5. Dynamic balance exercises can be used as low-intensity recovery exercises between sets of high-intensity interval training or as a low-intensity bodyweight workout to help promote recovery the day after a challenging training session. These exercises can also be used on those days when you can’t make it to the gym, but still want to do something active. 

Adding balance exercises to your workouts can help improve your overall energy expenditure and enhance your ability to perform your favorite activities. Here are six dynamic balance exercises to help you improve coordination and strengthen your muscles. Try adding this program as a warm-up at least two times per week for four weeks and you will be surprised at the difference you will feel and see.

Single-leg Balance with Arm Reaches

Single-leg Balance with Leg Reaches

Forward Lunge to Balance

Lateral Step-up to Balance

Lateral Bound to Balance

Forward Bound to Balance

Home > Fitness Training > Facts > Fitness Components > Balance and Coordination

What is Balance and Coordination?

Sports Definition: balance is the ability to stay upright or stay in control of body movement, and coordination is the ability to move two or more body parts under control, smoothly and efficiently.

There are two types of balance: static and dynamic. Static balance is maintaining equilibrium when stationary, while dynamic balance is maintaining equilibrium when moving. We use our eyes, ears and 'body sense' to help retain our balance.

Coordination is a complex skill that requires not only good balance, but good levels of other fitness components such strength and agility. Balance and coordination can be improved through practice and training within specific sports.

Balance and Coordination is one of the main fitness components, a factor for success in many sports. In certain sports, such as gymnastics and surfing, balance is one of the most important physical attributes. Good coordination is also vital for sports involving hitting objects. In many other sports, including team sports, good balance and coordination is an important part of skill development and the overall fitness profile. A vote of the top sports requiring coordination has hitting sports such as baseball, tennis and squash ranked highest. See also another list ranking sports in which balance is important.

Balance and Coordination and Fitness Information

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• Top Balance Sports