Dynamic Standing Balance: What Is it, Why Does it Matter, and How Can You Improve it?

We all need some degree of autonomy in our daily lives. We want to do the things we enjoy and run errands without having to rely on others. We need to be physically active, to exercise at least every other day, for our health (1).

Standing balance is necessary for all of these activities. A good standing balance allows us to move around easily, ensuring our safety and independence.

There are two types of standing balance: static and dynamic. Static standing balance refers to our ability to maintain a stable upright position while standing still. On the other hand, dynamic standing balance involves maintaining stability while moving or performing different activities.

Here’s everything you need to know about dynamic standing balance, why it matters, and how you can improve it.

What Is Dynamic Standing Balance?

Dynamic standing balance is the ability to maintain stability and control while performing movements or activities in a standing position. It involves the coordination of multiple systems in your body, including your muscles, joints, sensory organs, and nervous system.

Your body constantly makes adjustments to maintain balance and prevent falls as you move around. This requires precise timing and coordination between different parts of the body.

For example, when you take a step forward while walking, your brain sends signals to your leg muscles to generate enough force for propulsion. At the same time, it also receives feedback from your eyes, inner ear, and joints to maintain your center of gravity and prevent you from falling.

This complex process is what we call dynamic standing balance.

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What Is an Example of Dynamic Standing Balance?

An example of dynamic standing balance is walking on an uneven surface, such as a sandy beach or a rocky trail. As you move, your body must constantly adjust to maintain stability, coordinating your muscles, joints, and sensory feedback to prevent falls and keep you moving smoothly (2).

Other examples of dynamic standing balance in different contexts include:

Dancing: Whether you’re performing a waltz or breaking out into freestyle, dancing requires constant adjustments to maintain balance. As you spin, twist, or leap, your body coordinates movement to keep you steady on your feet.

Playing Sports: In sports such as soccer or basketball, athletes must quickly change direction, jump, and land without losing balance. The ability to maintain dynamic balance allows them to execute plays effectively and avoid injuries.

Climbing Stairs: As you ascend or descend stairs, your body must adjust to changes in elevation and maintain balance with each step. This involves coordinating your leg muscles and using visual and proprioceptive cues to keep you upright.

Carrying Groceries: Walking home with a heavy grocery bag requires dynamic balance to prevent you from tipping over. Your body compensates for the uneven weight distribution by adjusting posture and gait.

Recreational Activities: Engaging in activities such as rollerblading or skateboarding demands high levels of dynamic balance. The constant motion and need to navigate turns and obstacles challenge your body’s ability to stay balanced.

Gardening: While bending and reaching for plants or tools, dynamic balance helps you maintain stability, particularly when working on uneven ground or shifting positions frequently.

Playing with Children: Activities such as running after children in a park or playing catch involve dynamic balance, as you often need to stop, start, and change direction quickly.

These examples highlight the diverse roles dynamic standing balance plays in our daily lives, supporting our ability to move efficiently and safely in various environments.

Read more: Green Exercise: Discover the Benefits of Outdoor Activities

What Is the Difference Between Dynamic and Static Balance?

The difference between dynamic and static balance lies in the type of movement that is involved. Static balance refers to the ability to maintain stability while standing still, whereas dynamic balance involves maintaining balance during active movements (3).

Static balance relies on postural control, which is the ability to align and coordinate different parts of your body in one position. This includes using visual and proprioceptive feedback to adjust posture and muscle tension as needed.

In contrast, dynamic balance requires rapid adjustments to changing conditions while you’re moving. It also involves anticipatory control, where your brain predicts changes in movement and prepares for them before they happen.

We need both types of balance. Without static balance, we couldn’t stand upright without falling. And without dynamic balance, we would struggle to move around and perform daily activities.

Why Is Dynamic Standing Balance Important?

Dynamic standing balance is crucial for maintaining overall physical function and independence. Here are five reasons why it’s important, supported by scientific evidence:

It Reduces the Risk of Falls

Falls are a leading cause of injury and disability among older adults. According to the CDC, falls account for over 80% of all emergency department visits and hospital admissions for hip fractures (15).

Maintaining good dynamic standing balance can help reduce fall risk by improving your body’s ability to adjust to changes in movement, such as tripping or slipping on an uneven surface (5).

Research has also shown that balance training programs can significantly reduce the risk of falls in older adults by improving their dynamic standing balance skills (5).

These Balance Exercises For Seniors are low-impact and perfect for improving your balance. 

It Enhances Athletic Performance

Dynamic balance involves multiple systems in the body, including muscular strength, proprioception, vision, and coordination. These factors also play an important role in athletic performance (6).

For athletes, possessing good dynamic standing balance can improve their agility, speed, and reaction time on the field or court. It can also help prevent injuries by enhancing their ability to control movements and maintain stability during intense physical activity (7).

It Supports Functional Movement

Maintaining good dynamic standing balance is essential for activities in your daily life, such as getting dressed or carrying groceries. The ability to balance dynamically helps you navigate various environments and perform different tasks without losing stability.

In fact, research has shown that older adults with better dynamic standing balance also have better functional abilities, such as walking speed and lower extremity strength (8).

It May Have Cognitive Benefits

Several studies have found a link between balance and cognitive function, which suggests that good dynamic standing balance may benefit your brain health (9).

One study in older adults found better postural control and dynamic balance to be associated with higher cognitive performance. Another study in middle-aged adults showed improved working memory after participating in a balance training program (9).

The exact mechanisms behind this relationship are not yet fully understood. Many theorize that activities that challenge balance and coordination can improve brain health by enhancing neural connections and cognitive processing speed.

It Improves Posture and Core Strength

Maintaining good dynamic standing balance requires a strong core and good posture. This means engaging the muscles in your abdomen, back, hips, and legs to keep you upright (8).

Regularly challenging your balance through activities such as yoga or Pilates can help improve postural control and strengthen these muscle groups. Stronger core muscles also play a role in preventing lower-back pain and injuries (11).

It Can Improve Quality of Life

Having good dynamic standing balance can help you maintain your independence and carry out daily activities without assistance. This can positively impact your quality of life by promoting a sense of self-confidence and autonomy.

Studies have also found that older adults with better dynamic standing balance have higher levels of physical activity, which is associated with better health outcomes and overall well-being (12).

It Is Essential for Healthy Aging

As you age, your balance tends to decline due to changes in muscle strength, joint flexibility, and sensory feedback. This can increase the risk of falls and limit your ability to perform daily tasks independently (4).

However, research has shown that regular balance training can help older adults maintain and even improve their dynamic standing balance, supporting healthy aging and reducing the risk of falls (13).

How to Test Dynamic Standing Balance

Here’s how you can assess dynamic standing balance both at home and through professional evaluations.

At-Home Dynamic Standing Balance Tests

1. Tandem Walk Test

• How to Perform: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Continue for 10 steps.
• What to Observe: Look for swaying or loss of balance. The ability to walk in a straight line without losing balance indicates good dynamic balance.
• Safety Tip: Perform this test near a wall or have someone nearby to assist if needed.

2. Single Leg Stance with Eyes Closed

• How to Perform: Stand on one foot and close your eyes. Time how long you can maintain balance without touching the ground with the other foot.
• What to Observe: A time below 20 seconds may indicate a need for balance improvement.
• Safety Tip: Be near a stable surface to grab if you start to lose balance.

3. Timed Up and Go (TUG) Test

• How to Perform: Sit in a chair, stand up, walk three meters, turn around, walk back, and sit down again. Time the entire process.
• What to Observe: Completing the task in less than 10 seconds is considered normal for healthy adults. Longer times may suggest balance or mobility issues.
• Safety Tip: Ensure the path is clear and have someone assist if necessary.

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Professional Dynamic Balance Assessments

1. Berg Balance Scale

• Description: A 14-item scale that assesses static and dynamic balance through various tasks.
• Tasks Include: Standing on one foot, reaching forward, and standing with eyes closed.
• Interpretation: Scores range from 0 to 56, with lower scores indicating higher fall risk.

2. Functional Reach Test

• Description: Measures the maximum distance an individual can reach forward beyond arm’s length while maintaining a fixed base of support.
• Interpretation: A reach of less than 6 inches suggests limited balance.

3. Dynamic Gait Index

• Description: Assesses the ability to modify balance while walking in response to external demands.
• Tasks Include: Walking with head turns and stepping over obstacles.
• Interpretation: Scores below 19 out of 24 indicate increased fall risk.

Tips for Interpreting Results

• Compare to Norms: Use normative data to compare individual results and determine if they fall within a typical range.
• Look for Patterns: Consistent difficulty across multiple tests may warrant further investigation or professional evaluation.
• Consider Context: Evaluate balance in relation to the individual’s daily activities and potential hazards in their environment.

Steps to Take if Balance Issues Are Detected

• Consult a Professional: Seek advice from a physical therapist or healthcare provider for a comprehensive assessment and personalized plan.
• Incorporate Balance Exercises: Engage in exercises such as tai chi, yoga, or specific balance training to improve stability.
• Ensure Home Safety: Reduce fall risks by decluttering spaces, securing loose rugs, and installing grab bars where necessary.

Importance of Safety and Supervision

Supervision during testing is crucial to prevent falls, especially for older adults or those with existing balance issues. Always ensure a safe environment and have assistance available when necessary.

Which Exercise Is Best for Dynamic Standing Balance?

Any exercise that challenges your balance can be beneficial. However, some specifically target dynamic standing balance, including:

1. Hip Abduction

Hip abduction engages the muscles in your hips and legs to stabilize the body while standing on one leg. Specifically, it involves the gluteus medius. 

Located on the side of the hip, this muscle helps stabilize the pelvis and maintain balance. It also involves the tensor fasciae latae, a small muscle of the anterolateral hip that extends into the iliotibial (IT) band that runs along the outside of your thigh and helps stabilize the lateral knee joint.

How to Perform:

1. Stand near a wall or sturdy object for support.
2. Maintain a tall upright position
3. Lift one leg out to the side while keeping your hips facing forward
4. The goal isn’t to lift your leg as high as possible, but to control the movement and maintain balance.
5. Slowly lower your leg back to the starting position.
6. Repeat 10 times before doing the same on the other side.

2. Hip Extension 

Hip extension is essential for enhancing dynamic standing balance by focusing on the posterior muscles of the hip and thighs. This exercise primarily works the gluteus maximus, the largest muscle in the buttocks, which plays a crucial role in stabilizing the pelvis during movement. 

In addition, the hamstrings (which are actually a group of three muscles), located at the back of the thigh, assist in this movement, contributing to overall strength and stability.

How to Perform: 

1. Stand near a wall or sturdy object for support. 
2. Maintain an upright posture with your feet hip-width apart. 
3. Shift your weight to one leg while keeping the supporting leg slightly bent. 
4. Extend the other leg straight back without arching your lower back. Engage your glute muscles as you lift. 
5. Hold the extended position for a moment, ensuring not to lean forward or sideways. 
6. Slowly lower your leg back to the starting position. 
7. Repeat this movement for 10-15 repetitions before switching to the other leg. 

3. Squats 

Squats are a fundamental exercise that enhances lower-body strength and improves dynamic standing balance by engaging multiple muscle groups, notably the quadriceps, hamstrings, and gluteus maximus. Squats promote stability through functional movement patterns that mimic everyday activities.

How to Perform: 

1. Stand with your feet shoulder-width apart, ensuring your toes are slightly turned out. 
2. Engage your core muscles to maintain a neutral spine throughout the movement. 
3. Begin the squat by bending your knees and lowering your hips back as if sitting in a chair. Keep your chest up and your weight on your heels. 
4. Lower yourself down until your thighs are parallel to the ground, or as far as you can comfortably go while maintaining good form. 
5. Press through your heels to return to the starting position, extending your hips and knees simultaneously. 
6. Perform 10-15 repetitions, focusing on controlled movements to enhance balance.

4. Single-Leg Squats 

This variation of the squat targets balance much more intensely by requiring one leg to perform the movement, thereby engaging the gluteus medius and improving stability even further.

How to Perform: 

1. Start by standing on one leg, with your other leg slightly lifted in front of you. 
2. Engage your core and maintain an upright posture. 
3. Slowly bend the knee of your standing leg and lower your body into a squat while keeping the other leg lifted. Ensure you keep your knee aligned with your toes and your chest up. 
4. Go as low as you can while maintaining balance, then press through your heel to stand back up. 
5. Repeat for 5-10 repetitions before switching to the other leg, focusing on control and stability throughout the movement.

5. Sumo Squats 

Sumo squats alter your stance to enhance balance while also targeting the inner thighs, engaging muscles such as the adductors, quadriceps, and glutes.

How to Perform: 

1. Stand with your feet wider than shoulder-width apart, toes pointed outward at about a 45-degree angle. 
2. Keep your chest lifted and core engaged. 
3. Initiate the squat by bending your knees and pushing your hips back, lowering yourself as far as comfortable while keeping your knees aligned over your toes. 
4. Hold the squat position for a moment, focusing on your balance and the muscles engaged, then drive through your heels to return to the starting position. 
5. Perform 10-15 repetitions with an emphasis on controlled, deliberate movements. 

Read more: 5 Flexibility Exercises for a More Supple You

6. Tandem Walking 

Tandem walking is an effective exercise for improving dynamic balance by challenging your ability to walk in a straight line with one foot directly in front of the other. This exercise helps enhance stability and coordination, which is essential for preventing falls.

How to Perform: 

1. Find a long, straight pathway or a flat surface with enough space. 
2. Stand with one foot directly in front of the other, creating a straight line; ensure the heel of the front foot touches the toes of the back foot. 
3. Maintain an upright posture with your head up and eyes forward. 
4. Take a step forward with the back foot, placing the heel in front of the toes of the front foot. 
5. Continue to walk in this manner, focusing on maintaining balance with each step. 
6. Aim to complete at least 10 steps forward, then turn around and return to the starting point.

7. Heel-to-Toe Walking 

Heel-to-toe walking further refines balance by requiring focused control while moving. This exercise promotes core strength and enhances proprioception, or body awareness, which are essential for maintaining stability during daily activities.

How to Perform: 

1. Start by standing upright with your feet together. 
2. Place the heel of one foot directly in front of the toes of the opposite foot. 
3. Maintain a straight posture and look straight ahead rather than down at your feet. 
4. Carefully step forward, placing the heel of the back foot in front of the toes of the front foot. 
5. Continue this walking pattern for a length of at least 10 steps without losing balance. 
6. For an added challenge, perform this exercise on various surfaces, such as carpet, tiles, or grass, to test your stability.

How to Train Dynamic Standing Balance

To train dynamic standing balance:

• Start Slow: Start with basic exercises to build foundational balance skills before you progress to more challenging movements.
• Use Support if Needed: Hold onto a stable surface such as a chair or wall until you feel confident enough to perform exercises independently.
• Focus on Form: Pay attention to posture and alignment to maximize the effectiveness of each exercise.
• Practice Regularly: Aim for 2-3 sessions per week, gradually increasing the frequency as your balance improves.
• Be Patient: Balance improvements take time, so be patient and persistent with your practice.

Frequently Asked Questions

• Is walking dynamic balance?

Yes, walking is considered a dynamic balance activity as it involves maintaining stability while moving. It requires coordination and control of different muscle groups to keep the body upright and prevent falls while in motion (14).

• What sport uses dynamic balance?

Nearly every sport requires dynamic balance, including gymnastics, dancing, skateboarding, surfing, and various forms of martial arts. Athletes rely on their ability to stay stable and coordinated while executing complex movements.

• Is weight shifting dynamic balance?

If the weight shifting involves dynamic movement of your feet, such as weight shifting that occurs during gait, then yes, it requires dynamic balance. Weight shifting with a stationary foot position is classified as static balance.

• Is jogging a dynamic exercise?

Jogging is absolutely a dynamic exercise. It requires continuous movement and engages various muscle groups to maintain balance and momentum. Jogging also improves overall cardiovascular health and enhances coordination and agility.

Conclusion

Dynamic standing balance refers to the ability to maintain stability during active movements, while static balance involves maintaining stability while standing still. Both types of balance are essential for daily activities and overall physical function.

Having good dynamic standing balance can help reduce the risk of falls, enhance athletic performance, support functional movement, improve brain health, and ultimately improve your quality of life as you age. 

Regularly incorporating balance training into your exercise routine can help you maintain these skills and support healthy aging. So it’s important to prioritize improving and maintaining both types of balance in order to live a safe, independent, and active life.