In This ArticleView AllIn This ArticleThe #1 HabitHow Does It Help?Tips
In This ArticleView All
View All
In This Article
The #1 Habit
How Does It Help?
Tips
CloseImagine walking along, lost in thought, only to trip out of nowhere. In that moment of surprise—and, ahem, a little embarrassment—you may think to yourselfWhy I am so clumsy?The ability to keep ourselves upright and in control—whether standing or moving—is called balance. How we move our different body parts together is called coordination. These work hand-in-hand to help us navigate the world each day. But there’s often one overlooked habit that can significantly improve both balance and coordination. Keep reading to learn what that habit is and how to get more of it in your routine.What Happens to Your Body When You Exercise 30 Minutes Every DayThe #1 Habit for Coordination and BalanceThe No. 1 habit for improving bothcoordination and balanceis strength training. Strength training is also called resistance exercise. It’s a form of exercise that causes muscles to contract against an external force. This resistance can come from your own body weight, dumbbells, weight machines or resistance bands.One review found that resistance exercise helped improve balance in adults and older adults. The researchers point out the multiple benefits of resistance exercise, since it can improve muscle strength and power and better your balance at the same time.(A true multitasker!)Unfortunately, just 3 in 10 U.S. adults get the recommended two days per week of strength training exercise.If you fall into that group, no worries: you have a great opportunity to add resistance workouts into your routine for better balance and coordination.The Best Time to Exercise to Lose Weight, According to Certified TrainersHow Does Strength Training Help Coordination and Balance?Strength training can help improve coordination and balance in a variety of ways, saysHerve Doliska, CPT, owner and head trainer of 4D Fit in Miami, including:Activating your musclesBuilding stability andjoint supportBoosting proprioception (your sense of where your body parts are in their surroundings)Working core strengthBelow, here’s more about each of these factors in coordination and balance.Activates Your MusclesDid you know you have more than 650 muscles? These muscles work closely with your nervous system. For example, if you curl a weight, your brain sends signals to activate the muscle fibers in your biceps.“Strength training helps to improve the activation and recruitment of muscles throughout the body. This increased activation can enhance coordination as the body learns to use the right muscles to perform movements,” Doliska explains.What this means is that strength training fortifies the connection between your brain and muscles, improving how efficiently you can move. As your body gets better at activating the right muscles at the right time, your movements become smoother and more coordinated.Provides Joint Support and StabilityResistance training strengthens muscles around the joints, which provide stability and support, says Doliska. Stronger muscles act like scaffolding for your body, helping you maintain balance while standing, sitting or moving.Enhances ProprioceptionProprioception is the ability for the body to sense its position in space, says Doliska. That’s critically important should you slip and fall, trip or step off a stair wrong—you’ll be better able to “catch” yourself. Strength training helps you keep your balance and know where your body is, whether you are standing still or actively moving.Builds a Strong CoreYour core is more than just the abdominal muscles. It’s a group of muscles in the abs, pelvis, hips and lower back that wrap around your middle like a corset and essentially hold up your entire body.These muscles play a crucial role in balance and coordination. “A strong core is essential for good posture, stability and balance. Doing exercises that target the core muscles can help improve the core strength, which in turn can enhance balance and coordination,” Doliska explains.Tips for Incorporating Strength TrainingStrength training doesn’t require equipment. You can start with body-weight exercises, such as squats, lunges, deadlifts and core exercises, says Doliska.Planksare great for core stability, and they can be done against a wall or bench or on the floor.Once you feel comfortable with body-weight exercises, you can gradually build the intensity of your workouts. Add free weights like dumbbells or start using weight machines. Remember to start light and gradually increase the weight as your strength improves. Learning proper form and getting an idea of how to put together a workout can help you see results while decreasing risk of injury.And that’s where connecting with a personal trainer—even for just one or two sessions—can be invaluable. “Consulting with a fitness professional can help tailor a strength training program to your specific needs and goals,” says Doliska.The 10 Best Strength-Training Exercises to Feel Strong and ConfidentThe Bottom LineThe No. 1 habit for better balance and coordination is strength training. Strength training isn’t just about building muscle. Strength training improves coordination, balance, joint stability and core strength—all essential for a healthy and mobile body. Make it a goal to engage in strength training exercises that target major muscle groups at least twice a week.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Šarabon, N., & Kozinc, Ž. (2020).Effects of Resistance Exercise on Balance Ability: Systematic Review and Meta-Analysis of Randomized Controlled Trials.Life (Basel, Switzerland),10(11), 284. doi.org/10.3390/life10110284Centers for Disease Control and Prevention.Physical Activity Among Adults Aged 18 and Over: United States, 2020.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Health Lesson: Learning About Muscles.Duchateau J, Stragier S, Baudry S, Carpentier A.Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance.Exerc Sport Sci Rev. 2021;49(1):2-14. doi:10.1249/JES.0000000000000234Ferlinc A, Fabiani E, Velnar T, Gradisnik L.The Importance and Role of Proprioception in the Elderly: a Short Review.Mater Sociomed. 2019;31(3):219-221. doi:10.5455/msm.2019.31.219-221Oliva-Lozano JM, Muyor JM.Core Muscle Activity During Physical Fitness Exercises: A Systematic Review.Int J Environ Res Public Health. 2020;17(12):4306. Published 2020 Jun 16. doi:10.3390/ijerph17124306]
Close
Imagine walking along, lost in thought, only to trip out of nowhere. In that moment of surprise—and, ahem, a little embarrassment—you may think to yourselfWhy I am so clumsy?The ability to keep ourselves upright and in control—whether standing or moving—is called balance. How we move our different body parts together is called coordination. These work hand-in-hand to help us navigate the world each day. But there’s often one overlooked habit that can significantly improve both balance and coordination. Keep reading to learn what that habit is and how to get more of it in your routine.What Happens to Your Body When You Exercise 30 Minutes Every DayThe #1 Habit for Coordination and BalanceThe No. 1 habit for improving bothcoordination and balanceis strength training. Strength training is also called resistance exercise. It’s a form of exercise that causes muscles to contract against an external force. This resistance can come from your own body weight, dumbbells, weight machines or resistance bands.One review found that resistance exercise helped improve balance in adults and older adults. The researchers point out the multiple benefits of resistance exercise, since it can improve muscle strength and power and better your balance at the same time.(A true multitasker!)Unfortunately, just 3 in 10 U.S. adults get the recommended two days per week of strength training exercise.If you fall into that group, no worries: you have a great opportunity to add resistance workouts into your routine for better balance and coordination.The Best Time to Exercise to Lose Weight, According to Certified TrainersHow Does Strength Training Help Coordination and Balance?Strength training can help improve coordination and balance in a variety of ways, saysHerve Doliska, CPT, owner and head trainer of 4D Fit in Miami, including:Activating your musclesBuilding stability andjoint supportBoosting proprioception (your sense of where your body parts are in their surroundings)Working core strengthBelow, here’s more about each of these factors in coordination and balance.Activates Your MusclesDid you know you have more than 650 muscles? These muscles work closely with your nervous system. For example, if you curl a weight, your brain sends signals to activate the muscle fibers in your biceps.“Strength training helps to improve the activation and recruitment of muscles throughout the body. This increased activation can enhance coordination as the body learns to use the right muscles to perform movements,” Doliska explains.What this means is that strength training fortifies the connection between your brain and muscles, improving how efficiently you can move. As your body gets better at activating the right muscles at the right time, your movements become smoother and more coordinated.Provides Joint Support and StabilityResistance training strengthens muscles around the joints, which provide stability and support, says Doliska. Stronger muscles act like scaffolding for your body, helping you maintain balance while standing, sitting or moving.Enhances ProprioceptionProprioception is the ability for the body to sense its position in space, says Doliska. That’s critically important should you slip and fall, trip or step off a stair wrong—you’ll be better able to “catch” yourself. Strength training helps you keep your balance and know where your body is, whether you are standing still or actively moving.Builds a Strong CoreYour core is more than just the abdominal muscles. It’s a group of muscles in the abs, pelvis, hips and lower back that wrap around your middle like a corset and essentially hold up your entire body.These muscles play a crucial role in balance and coordination. “A strong core is essential for good posture, stability and balance. Doing exercises that target the core muscles can help improve the core strength, which in turn can enhance balance and coordination,” Doliska explains.Tips for Incorporating Strength TrainingStrength training doesn’t require equipment. You can start with body-weight exercises, such as squats, lunges, deadlifts and core exercises, says Doliska.Planksare great for core stability, and they can be done against a wall or bench or on the floor.Once you feel comfortable with body-weight exercises, you can gradually build the intensity of your workouts. Add free weights like dumbbells or start using weight machines. Remember to start light and gradually increase the weight as your strength improves. Learning proper form and getting an idea of how to put together a workout can help you see results while decreasing risk of injury.And that’s where connecting with a personal trainer—even for just one or two sessions—can be invaluable. “Consulting with a fitness professional can help tailor a strength training program to your specific needs and goals,” says Doliska.The 10 Best Strength-Training Exercises to Feel Strong and ConfidentThe Bottom LineThe No. 1 habit for better balance and coordination is strength training. Strength training isn’t just about building muscle. Strength training improves coordination, balance, joint stability and core strength—all essential for a healthy and mobile body. Make it a goal to engage in strength training exercises that target major muscle groups at least twice a week.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Šarabon, N., & Kozinc, Ž. (2020).Effects of Resistance Exercise on Balance Ability: Systematic Review and Meta-Analysis of Randomized Controlled Trials.Life (Basel, Switzerland),10(11), 284. doi.org/10.3390/life10110284Centers for Disease Control and Prevention.Physical Activity Among Adults Aged 18 and Over: United States, 2020.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Health Lesson: Learning About Muscles.Duchateau J, Stragier S, Baudry S, Carpentier A.Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance.Exerc Sport Sci Rev. 2021;49(1):2-14. doi:10.1249/JES.0000000000000234Ferlinc A, Fabiani E, Velnar T, Gradisnik L.The Importance and Role of Proprioception in the Elderly: a Short Review.Mater Sociomed. 2019;31(3):219-221. doi:10.5455/msm.2019.31.219-221Oliva-Lozano JM, Muyor JM.Core Muscle Activity During Physical Fitness Exercises: A Systematic Review.Int J Environ Res Public Health. 2020;17(12):4306. Published 2020 Jun 16. doi:10.3390/ijerph17124306]
Imagine walking along, lost in thought, only to trip out of nowhere. In that moment of surprise—and, ahem, a little embarrassment—you may think to yourselfWhy I am so clumsy?The ability to keep ourselves upright and in control—whether standing or moving—is called balance. How we move our different body parts together is called coordination. These work hand-in-hand to help us navigate the world each day. But there’s often one overlooked habit that can significantly improve both balance and coordination. Keep reading to learn what that habit is and how to get more of it in your routine.What Happens to Your Body When You Exercise 30 Minutes Every DayThe #1 Habit for Coordination and BalanceThe No. 1 habit for improving bothcoordination and balanceis strength training. Strength training is also called resistance exercise. It’s a form of exercise that causes muscles to contract against an external force. This resistance can come from your own body weight, dumbbells, weight machines or resistance bands.One review found that resistance exercise helped improve balance in adults and older adults. The researchers point out the multiple benefits of resistance exercise, since it can improve muscle strength and power and better your balance at the same time.(A true multitasker!)Unfortunately, just 3 in 10 U.S. adults get the recommended two days per week of strength training exercise.If you fall into that group, no worries: you have a great opportunity to add resistance workouts into your routine for better balance and coordination.The Best Time to Exercise to Lose Weight, According to Certified TrainersHow Does Strength Training Help Coordination and Balance?Strength training can help improve coordination and balance in a variety of ways, saysHerve Doliska, CPT, owner and head trainer of 4D Fit in Miami, including:Activating your musclesBuilding stability andjoint supportBoosting proprioception (your sense of where your body parts are in their surroundings)Working core strengthBelow, here’s more about each of these factors in coordination and balance.Activates Your MusclesDid you know you have more than 650 muscles? These muscles work closely with your nervous system. For example, if you curl a weight, your brain sends signals to activate the muscle fibers in your biceps.“Strength training helps to improve the activation and recruitment of muscles throughout the body. This increased activation can enhance coordination as the body learns to use the right muscles to perform movements,” Doliska explains.What this means is that strength training fortifies the connection between your brain and muscles, improving how efficiently you can move. As your body gets better at activating the right muscles at the right time, your movements become smoother and more coordinated.Provides Joint Support and StabilityResistance training strengthens muscles around the joints, which provide stability and support, says Doliska. Stronger muscles act like scaffolding for your body, helping you maintain balance while standing, sitting or moving.Enhances ProprioceptionProprioception is the ability for the body to sense its position in space, says Doliska. That’s critically important should you slip and fall, trip or step off a stair wrong—you’ll be better able to “catch” yourself. Strength training helps you keep your balance and know where your body is, whether you are standing still or actively moving.Builds a Strong CoreYour core is more than just the abdominal muscles. It’s a group of muscles in the abs, pelvis, hips and lower back that wrap around your middle like a corset and essentially hold up your entire body.These muscles play a crucial role in balance and coordination. “A strong core is essential for good posture, stability and balance. Doing exercises that target the core muscles can help improve the core strength, which in turn can enhance balance and coordination,” Doliska explains.Tips for Incorporating Strength TrainingStrength training doesn’t require equipment. You can start with body-weight exercises, such as squats, lunges, deadlifts and core exercises, says Doliska.Planksare great for core stability, and they can be done against a wall or bench or on the floor.Once you feel comfortable with body-weight exercises, you can gradually build the intensity of your workouts. Add free weights like dumbbells or start using weight machines. Remember to start light and gradually increase the weight as your strength improves. Learning proper form and getting an idea of how to put together a workout can help you see results while decreasing risk of injury.And that’s where connecting with a personal trainer—even for just one or two sessions—can be invaluable. “Consulting with a fitness professional can help tailor a strength training program to your specific needs and goals,” says Doliska.The 10 Best Strength-Training Exercises to Feel Strong and ConfidentThe Bottom LineThe No. 1 habit for better balance and coordination is strength training. Strength training isn’t just about building muscle. Strength training improves coordination, balance, joint stability and core strength—all essential for a healthy and mobile body. Make it a goal to engage in strength training exercises that target major muscle groups at least twice a week.
Imagine walking along, lost in thought, only to trip out of nowhere. In that moment of surprise—and, ahem, a little embarrassment—you may think to yourselfWhy I am so clumsy?
The ability to keep ourselves upright and in control—whether standing or moving—is called balance. How we move our different body parts together is called coordination. These work hand-in-hand to help us navigate the world each day. But there’s often one overlooked habit that can significantly improve both balance and coordination. Keep reading to learn what that habit is and how to get more of it in your routine.
What Happens to Your Body When You Exercise 30 Minutes Every Day
The #1 Habit for Coordination and Balance
The No. 1 habit for improving bothcoordination and balanceis strength training. Strength training is also called resistance exercise. It’s a form of exercise that causes muscles to contract against an external force. This resistance can come from your own body weight, dumbbells, weight machines or resistance bands.
One review found that resistance exercise helped improve balance in adults and older adults. The researchers point out the multiple benefits of resistance exercise, since it can improve muscle strength and power and better your balance at the same time.(A true multitasker!)
Unfortunately, just 3 in 10 U.S. adults get the recommended two days per week of strength training exercise.If you fall into that group, no worries: you have a great opportunity to add resistance workouts into your routine for better balance and coordination.
The Best Time to Exercise to Lose Weight, According to Certified Trainers
How Does Strength Training Help Coordination and Balance?
Strength training can help improve coordination and balance in a variety of ways, saysHerve Doliska, CPT, owner and head trainer of 4D Fit in Miami, including:
Below, here’s more about each of these factors in coordination and balance.
Activates Your Muscles
Did you know you have more than 650 muscles? These muscles work closely with your nervous system. For example, if you curl a weight, your brain sends signals to activate the muscle fibers in your biceps.“Strength training helps to improve the activation and recruitment of muscles throughout the body. This increased activation can enhance coordination as the body learns to use the right muscles to perform movements,” Doliska explains.
What this means is that strength training fortifies the connection between your brain and muscles, improving how efficiently you can move. As your body gets better at activating the right muscles at the right time, your movements become smoother and more coordinated.
Provides Joint Support and Stability
Resistance training strengthens muscles around the joints, which provide stability and support, says Doliska. Stronger muscles act like scaffolding for your body, helping you maintain balance while standing, sitting or moving.
Enhances Proprioception
Proprioception is the ability for the body to sense its position in space, says Doliska. That’s critically important should you slip and fall, trip or step off a stair wrong—you’ll be better able to “catch” yourself. Strength training helps you keep your balance and know where your body is, whether you are standing still or actively moving.
Builds a Strong Core
Your core is more than just the abdominal muscles. It’s a group of muscles in the abs, pelvis, hips and lower back that wrap around your middle like a corset and essentially hold up your entire body.These muscles play a crucial role in balance and coordination. “A strong core is essential for good posture, stability and balance. Doing exercises that target the core muscles can help improve the core strength, which in turn can enhance balance and coordination,” Doliska explains.
Tips for Incorporating Strength Training
Strength training doesn’t require equipment. You can start with body-weight exercises, such as squats, lunges, deadlifts and core exercises, says Doliska.Planksare great for core stability, and they can be done against a wall or bench or on the floor.
Once you feel comfortable with body-weight exercises, you can gradually build the intensity of your workouts. Add free weights like dumbbells or start using weight machines. Remember to start light and gradually increase the weight as your strength improves. Learning proper form and getting an idea of how to put together a workout can help you see results while decreasing risk of injury.
And that’s where connecting with a personal trainer—even for just one or two sessions—can be invaluable. “Consulting with a fitness professional can help tailor a strength training program to your specific needs and goals,” says Doliska.
The 10 Best Strength-Training Exercises to Feel Strong and Confident
The Bottom Line
The No. 1 habit for better balance and coordination is strength training. Strength training isn’t just about building muscle. Strength training improves coordination, balance, joint stability and core strength—all essential for a healthy and mobile body. Make it a goal to engage in strength training exercises that target major muscle groups at least twice a week.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Šarabon, N., & Kozinc, Ž. (2020).Effects of Resistance Exercise on Balance Ability: Systematic Review and Meta-Analysis of Randomized Controlled Trials.Life (Basel, Switzerland),10(11), 284. doi.org/10.3390/life10110284Centers for Disease Control and Prevention.Physical Activity Among Adults Aged 18 and Over: United States, 2020.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Health Lesson: Learning About Muscles.Duchateau J, Stragier S, Baudry S, Carpentier A.Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance.Exerc Sport Sci Rev. 2021;49(1):2-14. doi:10.1249/JES.0000000000000234Ferlinc A, Fabiani E, Velnar T, Gradisnik L.The Importance and Role of Proprioception in the Elderly: a Short Review.Mater Sociomed. 2019;31(3):219-221. doi:10.5455/msm.2019.31.219-221Oliva-Lozano JM, Muyor JM.Core Muscle Activity During Physical Fitness Exercises: A Systematic Review.Int J Environ Res Public Health. 2020;17(12):4306. Published 2020 Jun 16. doi:10.3390/ijerph17124306]
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Šarabon, N., & Kozinc, Ž. (2020).Effects of Resistance Exercise on Balance Ability: Systematic Review and Meta-Analysis of Randomized Controlled Trials.Life (Basel, Switzerland),10(11), 284. doi.org/10.3390/life10110284Centers for Disease Control and Prevention.Physical Activity Among Adults Aged 18 and Over: United States, 2020.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Health Lesson: Learning About Muscles.Duchateau J, Stragier S, Baudry S, Carpentier A.Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance.Exerc Sport Sci Rev. 2021;49(1):2-14. doi:10.1249/JES.0000000000000234Ferlinc A, Fabiani E, Velnar T, Gradisnik L.The Importance and Role of Proprioception in the Elderly: a Short Review.Mater Sociomed. 2019;31(3):219-221. doi:10.5455/msm.2019.31.219-221Oliva-Lozano JM, Muyor JM.Core Muscle Activity During Physical Fitness Exercises: A Systematic Review.Int J Environ Res Public Health. 2020;17(12):4306. Published 2020 Jun 16. doi:10.3390/ijerph17124306]
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Šarabon, N., & Kozinc, Ž. (2020).Effects of Resistance Exercise on Balance Ability: Systematic Review and Meta-Analysis of Randomized Controlled Trials.Life (Basel, Switzerland),10(11), 284. doi.org/10.3390/life10110284Centers for Disease Control and Prevention.Physical Activity Among Adults Aged 18 and Over: United States, 2020.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Health Lesson: Learning About Muscles.Duchateau J, Stragier S, Baudry S, Carpentier A.Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance.Exerc Sport Sci Rev. 2021;49(1):2-14. doi:10.1249/JES.0000000000000234Ferlinc A, Fabiani E, Velnar T, Gradisnik L.The Importance and Role of Proprioception in the Elderly: a Short Review.Mater Sociomed. 2019;31(3):219-221. doi:10.5455/msm.2019.31.219-221Oliva-Lozano JM, Muyor JM.Core Muscle Activity During Physical Fitness Exercises: A Systematic Review.Int J Environ Res Public Health. 2020;17(12):4306. Published 2020 Jun 16. doi:10.3390/ijerph17124306]
Šarabon, N., & Kozinc, Ž. (2020).Effects of Resistance Exercise on Balance Ability: Systematic Review and Meta-Analysis of Randomized Controlled Trials.Life (Basel, Switzerland),10(11), 284. doi.org/10.3390/life10110284
Centers for Disease Control and Prevention.Physical Activity Among Adults Aged 18 and Over: United States, 2020.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Health Lesson: Learning About Muscles.
Duchateau J, Stragier S, Baudry S, Carpentier A.Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance.Exerc Sport Sci Rev. 2021;49(1):2-14. doi:10.1249/JES.0000000000000234
Ferlinc A, Fabiani E, Velnar T, Gradisnik L.The Importance and Role of Proprioception in the Elderly: a Short Review.Mater Sociomed. 2019;31(3):219-221. doi:10.5455/msm.2019.31.219-221
Oliva-Lozano JM, Muyor JM.Core Muscle Activity During Physical Fitness Exercises: A Systematic Review.Int J Environ Res Public Health. 2020;17(12):4306. Published 2020 Jun 16. doi:10.3390/ijerph17124306]
