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    What is balance and coordination

    Balance is the ability to maintain your centre of gravity over a base of support by having adequate control over legs, arms, trunk and head whilst sitting or standing.


    Coordination is the ability to perform smooth, fluid, accurate and purposeful movements that are characterised by appropriate speed, distance, direction, rhythm and muscle tension and help you to react appropriately (hand-eye coordination)


    Good balance and coordination help you:


    • function more effectively in daily life

    • reduce the risk of injury when performing sports at any level

    • handle more complicated sets during strength training

    • to prevent falls especially when you get older


    Get better balance and coordination

    When you train balance and coordination, you are essentially training your nervous system to better control your body.


    • Cardio workout

    One of the best ways to avoid injury is to increase your endurance so that you won’t end up extremely fatigued which leads to sloppiness as your body struggles to just maintain large body movements


    • BOSU balance workout

    Balance work on a BOSU places your body, safely, in an unstable environment and allows you to challenge your nervous system to cope. If you don't have access to a BOSU, do exercises on a stability ball instead.


    • Yoga classes

    When you catch yourself as you fall, or over-rotate, or hyper-extend, your yoga training will give you a greater range of motion for that corrective motion. Plus, yoga has the added advantage (given the right postures) of challenging your nervous system to function in unique environments (such as upside down, horizontally, face- down, and so on).


    • Practise shifting your weight

    This sounds simple but isn't. You probably feel like you stand evenly balanced in your two legs. And you're almost certainly wrong. Most of us lean more heavily to one side, and move through the world with one side dominant. Try to learn to feel this, and correct for it.


    • Step over objects

    Practise stepping over high objects (both walking forward and backward). You can use boxes, Reebok steps, flat benches—whatever you can find. If you want to progress, you can increase speed. Eventually see if you can do this without looking down!


    • Stretch daily

    Tight muscles get injured when they try to react quickly to extreme circumstances. Make stretching your muscles as important to you as contracting them in strength training programs.


    • Train overall functional strength

    The gym is an artificial environment where we tend to train movement patterns not found in nature. When training in the gym, consider exercises that mimic your natural movement patterns.


    For more information on which exercises will suit your specific requirements and abilities consult your Personal Trainer.


Balance and coordination