Exercise to Improve Balance
Video by Dr. Bryan Stephens
As Chiropractors in East Dallas, we have some patients with balance concerns and that is an incredibly important aspect of health as we get older. There are a variety of ways to improve balance, but in this article we will focus on standing toe taps because of the variety of other benefits and simplicity to perform them. Standing toe tap exercises offer a wide range of benefits, making them a great addition to any fitness routine. One of the primary advantages is their ability to elevate the heart rate, providing a cardiovascular boost without placing excess stress on the joints. This makes them ideal for individuals seeking a low-impact yet effective way to burn calories and improve heart health. Unlike high-impact cardio moves such as jumping jacks or burpees, standing toe taps are gentle on the knees and hips, making them accessible for beginners, seniors, or those recovering from injury.
In addition to cardio benefits, standing toe taps help tone and strengthen the lower body. Each movement activates the quads, hamstrings, glutes, and calves, helping to build lean muscle and improve muscular endurance over time. The motion of lifting the leg and tapping the toe also engages the core, which plays a vital role in maintaining balance and stability throughout the exercise. Regular practice can enhance coordination and proprioception, leading to better control over body movements in everyday life.
Another key benefit of standing toe taps is their simplicity and convenience. They require no equipment and can be performed virtually anywhere, making them perfect for home workouts, travel routines, or even short activity breaks during the day. Whether you’re using a small platform, a step, or simply the floor, the exercise can be easily modified to suit any fitness level. As a warm-up, cardio burst, or part of a strength circuit, standing toe taps are a versatile, low-impact option that effectively supports overall fitness, mobility, and endurance.
“…long-term weight training and aerobic walking programs significantly improve postural sway in older, osteoarthritic adults”
“…both the aerobic and weight training groups demonstrated significantly better sway measures relative to the health education group”
Messier, Stephen P., et al. “Long‐term exercise and its effect on balance in older, osteoarthritic adults: results from the Fitness, Arthritis, and Seniors Trial (FAST).” Journal of the American Geriatrics Society 48.2 (2000): 131-138.
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When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
