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Walking & balance
Chris Odle Fitness, 07968 083655 www.chrisodlefitness.com National Academy of Sports Medicine, (NASM) Certified Personal Trainer (NASM) Level 3 Personal Training Certificate (UK)
Have you ever thought about how cool walking is?
How to practice balance
if you haven't thought much about that finely tuned coordination of walking, that means all of those mechanics are working almost entirely subconsciously to keep you upright and balanced. Balance is the ability of your body to maintain physical equilibrium, maintaining its centre of mass over its base of support. In other words, balance and a fully functioning vestibular sense is a vital reason that you can stand, walk and make any movements without falling to the ground.
First, practice as often as possible finding equilibrium by distributing your weight. Start easy and as you progress challenge yourself. For example, while you are sitting notice how your weight is distributed.
What is the vestibular system? The human body orients itself through three main systems. There is the visual system, vestibular system and proprioception. All are interconnected. The vestibular system is what primarily maintains your balance. Your vestibular sense is how your brain instantaneously detects micromovements of your body and automatically reacts and adapts. Typically, that entire process happens without your conscious brain having any idea. How it works
In a standing position, one easy measure of how you are balancing is the connection of your feet to the ground. Evaluating the bottom of your feet, is there more weight focused in certain areas more than others? To find a neutral standing position you should have your toes pointed forward and have three points of contact with the floor. There should be a slight internal rotation of the ankles to lift arches and corkscrew feet firmly into the floor with your weight evenly distributed. When you are more aware of how you are standing you can make adjustments. Once that is sorted challenge yourself by standing on one foot, then on unstable ground like grass or sand or cushions. As you practice you'll become finely tuned and be able to detect small shifts and correct them sooner. After a while, you want to get that feeling of a plumb line down the centre of your body while you are standing.
Vestibular organs are tiny, delicate and intricate organs within your inner ear. They detect micromotions of your head side to side, up and down, twisting and accelerating. With each of those different incoming signals, the brain sends corresponding outgoing signals for the body to make subconscious automatic adjustments. The Vestibulo-ocular reflex is one particular example. While you're walking, jogging or running, the vestibulo-ocular reflex is responsible for stabilising your eyeballs and subsequently your vision. The reflex automatically moves your eyeballs in equal but opposite movements of the rest of your body, so your vision isn't shaken while you move. This is the reason why you're able to read or make eye contact while you are moving. Proper functioning of this system is essential. The system functions like a muscle and to maintain optimal functioning, it must be trained, balance improves through practice.
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Why it matters Challenging your balance will make you better trained for all environments and demands of daily life. The more you practice the less conscious brain processing is needed. What happens in the whole body, directly affects the brain. If the body is disoriented, the brain experiences the effects. If you have a good balance you are more likely to be psychologically calm and mentally focused. If you can recalibrate your centre easily you'll have to expend less energy and will free up brain capacity for other priorities in your life.
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