Fitness

If You Can Do These 10 Balance Exercises, You’re in Good Shape

Published

1 year ago

August 2, 2024

If You Can Do These 10 Balance Exercises, You’re in Good Shape

Balance isn’t just for tightrope walkers or yogis. It’s a crucial component of overall fitness that enhances your ability to perform everyday tasks, from walking and climbing stairs to playing sports and lifting weights. Good balance can help prevent injuries, improve coordination, and boost physical performance. It’s an often-overlooked aspect of fitness that deserves more attention in your training regimen. That’s why we’ve rounded up some of the best balance exercises that reveal whether or not you’re in good shape.

Balance naturally declines as you age, increasing the risk of falls and injuries. Incorporating balance exercises into your routine can counteract this decline, enhancing your stability and overall quality of life. Whether you’re an athlete aiming to elevate your performance or want to move more confidently and securely through daily activities, working on your balance offers substantial benefits.

Ready to test your performance? These 10 balance exercises can help you assess and improve your stability, ensuring you’re in good, if not even great, shape. Each exercise challenges your balance differently, delivering a well-rounded approach to this essential fitness component.

If you can master these balance exercises, you’ll be well on your way to achieving better balance and overall fitness!

Single-leg Stand

The single-leg stand is a fundamental balance exercise that tests your static balance and lower-body stability. It’s beneficial for identifying imbalances between your left and right sides.

This exercise engages the stabilizing muscles in your ankles, knees, and hips, promoting joint health and reducing the risk of injuries. Additionally, it enhances proprioception, which is your body’s ability to sense its position in space, which is crucial for maintaining balance and coordination in everyday activities and athletic pursuits.

Stand tall with your feet together. Lift your right foot off the ground and bend your knee to form a 90-degree angle. Hold this position for 30 seconds to a minute without letting your hips tilt or your standing knee wobble. Switch to your left foot and repeat. To increase the difficulty, try closing your eyes or standing on an unstable surface like a foam pad.

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Tree Pose

A staple in yoga, the tree pose improves static balance, focus, and proprioception and strengthens the muscles around your ankles and knees. By requiring you to balance on one leg while maintaining a specific posture, the tree pose enhances your mental concentration and mindfulness.

It encourages proper alignment and posture, which can translate to better overall body mechanics. Additionally, the tree pose stretches the groin, inner thighs, chest, and shoulders, contributing to flexibility and muscle balance.

Stand with your feet together and your arms at your sides. Shift your weight onto your left foot and place the sole of your right foot against your inner left thigh or calf (avoid placing it directly on the knee). Bring your hands together in front of your chest in a prayer position. Hold for 30 seconds to a minute, then switch sides. For an added challenge, extend your arms overhead or close your eyes.

Single-leg Romanian Deadlift (RDL)

The single-leg RDL targets your hamstrings, glutes, and core while challenging your dynamic balance. It’s excellent for improving stability and strength in the posterior chain. This exercise enhances hip mobility and can help correct muscular imbalances that often lead to injuries.

By engaging your core muscles throughout the movement, the single-leg RDL promotes better posture and alignment, reducing the strain on your lower back. This exercise is particularly beneficial for athletes, as it mimics the movements required in many sports that involve running, jumping, and changing directions.

Stand on your right leg with a slight bend in the knee. Hinge at your hips, extending your left leg straight behind you while lowering your torso toward the ground. Keep your back flat and your hips squared to the floor. Reach your hands toward the ground or hold a weight for added resistance. Return to the starting position and repeat for eight to 12 reps before switching legs.

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Split Squat

The split squat enhances lower-body strength and balance, particularly in the quadriceps and glutes. It also helps improve hip mobility and stability. This exercise isolates each leg, allowing you to focus on developing unilateral strength, which can help correct muscular imbalances and improve overall leg strength.

By requiring you to stabilize your body in a split stance, the split squat engages your core muscles and promotes better balance and coordination. It’s a versatile exercise you can modify with weights or varying stances to target different muscle groups and intensities.

Start in a staggered stance with your right foot forward and left foot back, about two feet apart. Lower your body until your right thigh is parallel to the ground and your left knee nearly touches the floor. Keep your torso upright and your front knee aligned over your ankle. Push through your right heel to return to the starting position. Perform eight to 12 reps before switching legs.

Single-leg Squat to Box

This exercise improves single-leg strength, balance, and coordination. It also helps identify and correct imbalances between your legs. You engage your quadriceps, hamstrings, glutes, and calves by performing a controlled squat on one leg, enhancing lower body strength and stability.

The single-leg squat to box also challenges your core muscles to maintain proper alignment and balance, reducing the risk of lower back strain. This exercise can improve your performance in activities that require unilateral strength and stability, such as running, jumping, and changing directions.

Stand on your right leg in front of a box or bench. Slowly lower yourself into a squat, lightly tapping your glutes on the box. Keep your left leg extended in front of you and your torso upright. Push through your right heel to return to the starting position. Perform six to 10 reps before switching legs. Start with a higher box and gradually decrease the height as you get stronger.

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Single-arm Plank

The single-arm plank challenges your core stability and upper-body strength and tests your ability to maintain balance with asymmetrical loading. Lifting one arm off the ground forces your core muscles, particularly the obliques and transverse abdominis, to work harder to stabilize your body.

This exercise also engages your shoulders, chest, and back muscles, promoting upper-body strength and endurance. The single-arm plank improves your coordination and balance, making it an excellent addition to any functional training routine.

Begin in a standard plank position with your hands directly under your shoulders and your body in a straight line. Lift your right hand off the ground and extend it straight before you or keep it by your side. Hold for 10 to 20 seconds, keeping your hips level and your core engaged. Switch to your left hand and repeat. To increase the difficulty, try lifting the opposite leg simultaneously.

Suitcase Carry

The suitcase carry tests your dynamic balance, grip strength, and core stability. It mimics carrying a heavy object in one hand, which requires significant stabilization. This exercise engages your obliques, shoulders, and grip muscles, promoting overall functional strength.

The suitcase carry also improves your posture by encouraging you to maintain an upright position while carrying an asymmetrical load. It’s a practical exercise that enhances your ability to perform everyday tasks, such as carrying groceries or lifting objects, with better balance and reduced risk of injury.

Hold a heavy dumbbell or kettlebell in your right hand at your side. Stand tall with your shoulders back and your core engaged. Walk forward for 30 to 50 feet, maintaining an upright posture and avoiding leaning or twisting. Switch hands and repeat. Focus on keeping your steps controlled and even.

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Heel-to-Toe Walk

This exercise enhances dynamic balance and coordination, making it particularly useful for improving gait and stability. The heel-to-toe walk engages the muscles in your lower legs and feet, promoting strength and endurance in these areas.

This exercise challenges your proprioception and spatial awareness by requiring you to place one foot directly in front of the other, helping you maintain better balance and coordination. The heel-to-toe walk is an excellent exercise for older adults or anyone looking to improve their walking mechanics and reduce the risk of falls.

Stand with your feet together. Step forward with your right foot, placing your heel directly before your left toe. Continue walking straight, placing each heel directly before the opposite toe. Keep your eyes forward and your arms at your sides or extended for balance. Perform for 20 to 30 steps.

Lateral Shuffle

The lateral shuffle improves lateral movement, agility, and dynamic balance. It’s excellent for athletes who need to move quickly in different directions. This exercise engages your hip abductors, adductors, and quadriceps, promoting strength and stability in these muscle groups.

The lateral shuffle also enhances cardiovascular fitness and coordination, making it an excellent addition to high-intensity interval training (HIIT). By improving your ability to move laterally, this exercise can enhance your performance in sports and activities that require quick direction changes, such as basketball, tennis, and soccer.

Stand with your feet shoulder-width apart and your knees slightly bent. Shuffle to your right by pushing off your left foot and stepping your right foot to the side. Follow with your left foot, keeping your feet apart and your movements quick and controlled.
Shuffle for 10 to 20 feet, then switch directions. Perform for 30 to 60 seconds.

Three-way Toe Taps

This exercise tests your balance and proprioception in multiple directions. It strengthens your ankles, calves, and core. Tapping your toes in different directions challenges your ability to maintain balance while shifting your weight, promoting better coordination and stability.

The three-way toe taps engage your hip flexors, glutes, and lower leg muscles, enhancing overall lower-body strength and endurance. This balance exercise is particularly beneficial for improving your ability to perform multi-directional movements, such as those required in sports and daily activities.

Stand on your right leg with a slight bend in the knee. Tap your left toes forward, to the side, and then behind you, returning to the starting position after each tap. Keep your torso upright and your movements controlled. Perform eight to 12 taps in each direction before switching legs.

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Fitness

NorthStar Advanced Exercise Science Expands Autonomy v2 Licensing Model for Chiropractic and Wellness Centers

Published

2 hours ago

November 3, 2025

Press Room

NorthStar Advanced Exercise Science Expands Autonomy v2 Licensing Model for Chiropractic and Wellness Centers

NorthStar launches Autonomy v2, a cloud-based system for science-driven fitness and business growth.

Irvine, California – November 02, 2025 – NorthStar Advanced Exercise Science has announced the expansion of its Autonomy v2 licensing model, introducing a comprehensive framework for chiropractic and wellness centers seeking to integrate premium fitness services into their practice. The new release includes a Business Handbook and an Intuitive Revenue Worksheet, designed to guide professionals through every phase of licensing and implementation.

Autonomy v2, NorthStar’s flagship cloud-based exercise science system, combines research-driven programming with an adaptable business model that aligns with clinical operations. Using Google Drive and Google Docs for secure program distribution allows wellness centers to deliver structured, science-based strength and conditioning programs without the overhead or complexity of traditional fitness management platforms.

“The new licensing materials make the transition simple and transparent,” said Vanessa Rowe, Sales Director at NorthStar Advanced Exercise Science. “Chiropractors and wellness professionals can now evaluate projected revenue, understand program structure, and begin integrating Autonomy v2 into their service offerings within days.”

The Autonomy v2 Business Handbook outlines operational procedures, revenue structures, and client-facing program models that enable wellness facilities to expand their services while maintaining compliance and clinical credibility. The Business Revenue Worksheet gives potential licensees a clear view of financial potential by mapping out realistic conversion rates, pricing tiers, and scalability options.

Built on advanced exercise science, Autonomy v2 features proprietary sequencing and pathway-based training models derived from NorthStar’s research in adaptive kinesiology and exercise physiology. Each program is delivered with detailed session manuals and integrated progression systems, providing an intelligent blend of autonomy and professional oversight.

For wellness businesses, the system presents an immediate opportunity to add a new premium revenue stream by offering scientifically validated fitness services directly through their practice. The licensing model is structured to support both single-facility operations and multi-location scalability, with NorthStar providing complete digital setup and support via its cloud infrastructure.

NorthStar continues to expand its ecosystem of professional resources through its digital platforms, ensuring licensees have access to up-to-date documentation, analytics, and consult support. Interested wellness professionals can learn more or begin the licensing process by visiting

www.autonomyv2.com or www.northstar-central.com

About NorthStar Advanced Exercise Science

NorthStar Advanced Exercise Science (NorthStar AES) develops cloud-based fitness and wellness systems that merge physiology, biomechanics, and data analytics into scalable, research-driven programming. Through its flagship platform Autonomy v2, NorthStar equips gyms, chiropractic offices, and wellness centers with advanced exercise science solutions designed to elevate service quality and revenue potential.

For additional information or media inquiries, please contact:

Marketing and Communications Department

George Pierce george@northstar-central.com

www.northstar-central.com | www.autonomyv2.com

Press Contact

Name: George Pierce

Title: Director of Marketing & Communications

Company: NorthStar Advanced Exercise Science, LLC

Email: george@northstar-central.com

Phone: (800) 878-9438 ext. 6

Company Address

NorthStar Advanced Exercise Science, LLC

4000 Barranca Parkway, Suite 250

Irvine, CA 92604

Main: (800) 878-9438

SMS/MMS: (949) 687-1297

NorthStar Advanced Exercise Science (NorthStar AES) develops cloud-based exercise science systems that combine physiology, biomechanics, and data analytics to create structured, scalable fitness solutions. The company’s flagship platform, Autonomy v2, provides wellness and chiropractic professionals with a premium, research-driven fitness system that integrates seamlessly into existing clinical operations.

Headquartered in Irvine, California, NorthStar AES supports gyms, wellness centers, and healthcare providers throughout the United States by delivering advanced programming, licensing support, and digital infrastructure via its Google Cloud-based network.

Learn more at www.northstar-central.com and www.autonomyv2.com

This release was published on openPR.

Fitness

Move over gym workouts: Experts reveal why basketball might be the ultimate full-body exercise | – The Times of India

Published

21 hours ago

November 2, 2025

Press Room

Image credits: Getty Images, Canva

While you’ve been biding your time at the gym, has the real health been hiding in throwing some balls through the hoops? Basketball is one of the few sports that combine speed, agility and strategy in a play that has garnered it roughly 2.2 billion fans and more than 600 million active players worldwide. The game involves an impressive interplay of physical and mental health, is widely accessible and promotes healthy physical activity for people of all ages and abilities.

No Gym Needed: Try This Effective Home Workout To Get Fit Quickly

Here’s how experts state it can be the ideal full-body exercise you need.

Basketball and physical health

Every sports activity is healthy and fun for the body. Basketball in particular is a moderate to vigorous intensity contact sport that has high levels of aerobic activity. “It has many proven heart-health benefits brought about by improving cardiorespiratory fitness and lowering risk of adverse cardiovascular diseases such as strokes,” said Dr Chantal Nguyen, chief resident at Stanford Medicine’s Physical Medicine and Rehabilitation Clinic to USA TODAY.Additionally, it also improves cholesterol, triglyceride and blood-sugar profiles along with being an excellent fat burner. Its high intensity can help in burning a lot of calories and fat. With a variety of movements such as jogging, springing, jumping, dribbling and more, the sport engages numerous muscles in the body, thus toning all of them. These include the core, lower back, glutes, quadriceps, hamstrings, hip flexors and calves. A 2022 study published in Springer Nature, mentioned “feeling of the ball” as a complex of specialised perception associated with musculoskeletal, vestibular, visual, and tactile sensations, making it the highest manifestation of coordination abilities. The study explained how the physical movements required in the game improve bone health, and are an exemplary full-body workout. Playing the game works the deltoids, traps, lower back, upper back and core as well as the shoulder joints. It also trains players in two important skills: balance and coordination and hand-eye coordination.

Basketball and mental health

With the amount of rapid strategy and quick movements that the sport demands, basketball is a game that needs you to be quick on your feet and mind all the time. Thus, its team-based nature also elevates mental and social health along with improving mood and connectivity.With the requirement of a team, people learn to open up in communication, leadership and more, helping develop a variety of vital life skills. A 2025 study published in Schizophrenia Bulletin, stated that basketball physical training effectively alleviated psychological anxiety in college students. The above-mentioned Springer study also stated that the sport helps in developing decision-making and increases self-confidence and self-esteem and can be a powerful game for young people who are depressed, teaching them, confidence, empathy and team-building skills.

Understanding basketball

Basketball is a sport played between two teams of five players on a court with a hoop on both ends. The points are scored by shooting the ball through the opponent’s basket, while preventing the other team from doing the same.What’s important to note, is that the sport also comes with its own injuries. The most common are injuries in the joints such as ankles and knees. Sprains, ACL tears and finger injuries are also common.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.

Fitness

Home Multi Gym Exercise Equipment Sale Announced by Strongway Gym Supplies

Published

2 days ago

November 1, 2025

Press Room

Home Multi Gym Exercise Equipment Sale Announced by Strongway Gym Supplies

Coventry, UK – October 29, 2025 – PRESSADVANTAGE –

Strongway Gym Supplies has announced the sale of its multifunctional home gym range, extending access to customers seeking reliable, compact, and versatile fitness systems for personal and small-scale use. The company said that the latest models have been developed to balance performance capability with the spatial needs of domestic users, following a period of steady demand across its home fitness catalogue.

According to Strongway, the update aligns with its wider approach to supplying strength and conditioning equipment that supports structured training without requiring a dedicated commercial space.

The company confirmed that recent refinements have focused on system stability, operational smoothness, and ease of adjustment, reflecting the needs of individuals looking to replicate gym-quality workouts in home environments.

Strongway stated that the new release is part of an ongoing plan to update its products in line with how people are using gym equipment today. By considering feedback from home users and personal trainers, the company aims to keep the same high-quality standards found in professional gyms while making the machines easier to use in smaller home spaces. The update comes after a detailed review of the frames and pulley systems to make sure the design stays consistent across the range of equipment.

The announcement is part of a growing trend in the home fitness market, where many users are turning towards multifunctional gym systems that allow varied training in limited space. Strongway’s current release draws attention to this shift by offering an integrated model that enables both isolated and compound exercises using a unified platform. More information about the range is available at the following link: https://strongway.co.uk/products/strongway-multi-gym-with-weights-multifunction-home-gym-machine.

Mandip Walia, Co-Director at Strongway Gym Supplies, said that the company’s objective remains to provide fitness solutions that are as adaptable as they are durable. “The current line represents our ongoing work to refine the balance between strength, safety, and convenience. As home training becomes increasingly popular, users are asking for equipment that performs consistently over time without sacrificing compactness,” he explained.

The company added that this focus on efficiency has also influenced other developments within its catalogue, where individual machines are designed to support multiple exercise formats. Strongway described this as part of its broader intent to build fitness systems that can evolve with the user — whether for weight training, rehabilitation, or general fitness maintenance.

The company also highlighted that a key part of the recent update was the reduction of assembly complexity. Users can now transition between settings more easily, while maintaining a stable base for controlled movement.

The design also reflects a commitment to mechanical precision, ensuring that load distribution remains balanced throughout a range of motion. This approach, Strongway noted, helps create a smoother user experience while sustaining long-term structural reliability.

The home fitness market in the UK has continued to grow as more people look for professional-quality gym equipment that fits easily into their homes. Strongway’s range, especially its multifunction machines, meets this demand by offering flexible designs that allow for full-body workouts without taking up much space. The company continues to update its home-use equipment to match what customers want, while keeping the same strength and durability found in its commercial products.

Strongway has indicated that the new release will sit alongside other key products within its home multi gym series, allowing customers to choose between various resistance and attachment options depending on their training preferences. The company’s catalogue continues to evolve in response to demand for adaptable, self-contained exercise systems.

Randeep Walia, Co-Director at Strongway Gym Supplies, remarked that the expansion of the company’s range demonstrates a clear commitment to long-term product reliability. “Our focus has always been on consistency,” he said. “Each update is the result of steady evaluation and small but meaningful changes that enhance the overall training experience. We see this as an ongoing process rather than a one-off release.”

The announcement also complements Strongway’s existing catalogue of home and light-commercial fitness products, which continues to draw attention from home fitness enthusiasts and seasoned lifters alike. The company confirmed that the home fitness range of equipment will remain part of its core lineup, accessible through its official page: https://strongway.co.uk/collections/home-fitness.

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For more information about Strongway Gym Supplies, contact the company here:

Strongway Gym Supplies
Mandip Walia
+44-800-001-6093
sales@strongway.co.uk
Strongway Gym Supplies, 26 The Pavilion, Coventry CV3 1QP, United Kingdom

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