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Physical Balance Facts & Worksheets

Physical balance is the capacity of an individual to maintain their line of gravity over their base of support (BOS).

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Physical balance is the capacity of an individual to maintain their line of gravity over their base of support (BOS). It can also be defined as the capacity to preserve equilibrium, a state where all acting forces are balanced and the system remains stable. 

See the fact file below for more information about Physical Balance, or you can download our 22-page worksheet pack to utilize within the classroom or home environment.

Facts About Physical Balance

MAINTAINING PHYSICAL BALANCE

  • The coordination of input from various sensory systems, such as the vestibular, somatosensory, and visual systems, is necessary to maintain balance.
    • Vestibular system: Sense organs that regulate equilibrium; directional information about head position.
    • Somatosensory system: Proprioception and kinesthesia of joints; information from skin and joints; spatial position and movement relative to the support surface; movement and position of distinct body parts relative to each other.
    • Visual system: Relative spatial location of objects; reference to verticality of body and head motion.

BALANCE SYSTEMS

  • The body’s equilibrium is maintained by the following systems, which provide input.
  • Upon receiving feedback regarding the body’s orientation from these three primary sensory systems, the central nervous system incorporates this information. Subsequently, it produces a corrective, stabilizing reaction by selectively activating muscles. 
  • Typically, healthy individuals rely on 70% somatosensory information, 20% vestibular information, and 10% vision on a firm surface. However, this ratio shifts to 60% vestibular information, 30% vision, and 10% somatosensory information on an unstable surface.
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  • Somatosensory System
    • The cerebellum processes proprioceptive information from spinocerebellar pathways unconsciously to regulate postural equilibrium. Proprioceptive information is the primary contributor to postural control in normal conditions, as it has the shortest time delays and monosynaptic pathways that can process information as rapidly as 40–50 ms.
  • Vestibular System
    • The vestibular system produces compensatory responses to head motion by:
    • Postural responses (Vestibulo-Spinal Reflex) maintain the body’s upright position and prevent falls in the event of an unexpected loss of equilibrium.
    • Ocular-motor responses (Vestibulo-Ocular Reflex) enable the eyes to maintain consistent focus while the cranium is in motion.
    • Visceral responses (Vestibulo-Collic Reflex) are essential for maintaining the head and neck in a stable and erect position on the shoulders.
    • The vestibular system measures head rotation and head acceleration through semicircular canals and otolith organs (utricle and saccule).
  • Visual System
    • The visual system’s contribution to postural control is partially redundant for non-impaired individuals under normal conditions, as the visual information has extended time delays of 150-200 ms. Adults with visual disorders are capable of compensating for their visual information deficit and maintaining adequate postural control by modifying peripheral, vestibular, somatosensory perception, and cerebellar processing.

CLASSIFICATION OFPHYSICAL BALANCE

  • Balance can be categorized as follows:
    • Static Balance: This is the capacity to maintain one’s body in a specific posture. Static balance is the capacity to retain postural stability and orientation with the center of mass above the base of support and the body at rest.
    • Dynamic Balance: The definition of dynamic postural stability is more difficult to ascertain. Dynamic balance is the capacity to transmit the vertical projection of the center of gravity around the base of support. Dynamic balance is the capacity to maintain postural stability and orientation with the center of mass above the base of support while the body parts are in motion.

IMPROVING PHYSICAL BALANCE

  • Static and dynamic balancing are among the various forms of balance exercises.
    • Static balance is the state of being in equilibrium while standing still.
      • Standing on one limb.
      • While standing on one limb and keeping your eyes closed.
      • Standing on an unstable surface, such as a foam block or pillow.
    • Dynamic balance pertains to one’s equilibrium while in motion. The objective of exercises is to enhance your capacity to move the body through space with greater control, agility, and reaction time.
      • Marching on the spot with high legs.
      • Advancements
      • Sidestepping

BALANCE IMPAIRMENTS

  • Aging is related to equilibrium impairments. In older individuals, poor balance is part of an age-related decline in the capacity of the previously mentioned systems to receive and integrate sensory information. Consequently, the elderly are at a heightened risk of falling. 
  • In reality, one in every three adults aged 65 and older will experience a fall each year. The limit of stability is the degree of postural sway at which equilibrium is lost, and corrective action is necessary for an individual standing quietly upright. 
  • Body sway is challenging to rehabilitate due to its ability to occur in all planes of motion. Research has consistently demonstrated that deficiencies in postural balance are associated with an elevated risk of stumbling and a lack of control over medial-lateral stability. 
  • Balance necessitates that an individual standing maintains the vertical projection of their center of mass within their base of support, which minimizes medial-lateral or anterior-posterior sway. Ankle sprains are among the most frequently occurring injuries among athletes and physically active individuals.
  • Instability and body sway are the most prevalent residual disabilities following an ankle sprain. Mechanical instability is characterized by mobility that exceeds physiological limits and insufficient stabilizing structures. Functional instability is characterized by recurrent ankle sprains or a sensation of the ankle giving way.
  • Neurological conditions can significantly impair balance. For instance, individuals who experience a stroke or spinal cord injury may encounter difficulties with this capacity. Impaired balance is the most significant predictor of falls and correlates significantly with future function and recovery following a stroke. 
  • The musculature encircling the ankles, knees, and hips can also negatively impact balance in a normal population due to fatigue. Nevertheless, research has demonstrated that postural stability (sway) is more significantly affected by muscle fatigue in the hips (gluteal and lumbar extensors) and knees.

HOME EXERCISES TO PROMOTE BALANCE

  • People who are sixty-five years of age or older are susceptible to falls. Unwanted consequences, such as injury, diminished independence, and diminished capacity to engage in activities of paramount importance to you, may arise after a fall. They can also lead to mortality. 
  • Always consult with your healthcare provider before commencing an exercise regimen at home. To ensure your safety during these exercises, it is recommended that you situate yourself close to a substantial surface or countertop for support. 
  • Below are some exercises that you can do at home.
    • Standing Step Training: Start upright, facing a countertop or other stable surface. Ensure that you have sufficient space to move forward, to each side safely, and behind you by placing your feet side by side, with one foot pointing toward the counter. Visualize a large clock face on the floor with the clock positions of 12, 3, 6, and 9 o’clock marked. Request that an acquaintance or family member randomly announce the positions of the clock. Rapidly advance to the identical “hour” on the clock face. This will assist in testing your reaction time and balance. 
    • Standing 3-Way Kicks: Standing on one leg with a soft, unlocked knee, slowly elevate your other leg out in front of you. Maintain the straightest possible extension of your limb and return it to the center. Gently raise the same limb to the side and lower it, then extend your leg behind your body and lower it again. Execute as many extensions as possible in each direction. Your physical therapist may elevate the difficulty of this exercise by removing the supporting surface.
    • Sidestepping: Step sideways in one direction with your toes pointed straight ahead until you reach the end of the wall or counter while keeping your palms on the counter or wall for support as needed. Return in the opposite direction. A physical therapist may incorporate a resistance band at the knees or just above the ankles as this becomes more manageable.
    • Sit to Stand and Stand to Sit: Stand up from a chair without using your arms to propel yourself upward. If this proves to be a challenge initially, elevate yourself by placing a firm cushioning beneath the chair seat. Returning to a seated position, gradually lower yourself until you are fully seated, allowing yourself to settle into your seat rather than plummeting into the chair. Execute the task as frequently as possible.
    • Heel-to-Toe Standing or Walking: Position one foot squarely in front of the other, ensuring that the heel of the front foot touches the toe of the back foot. Maintain this position for a maximum of 30 seconds or as long as you are capable of doing so. As this becomes more manageable, attempt to take a few steps in this heel-to-toe format as if walking on a narrow rope. Please ensure that you have a means of holding on for safety.

Physical Balance Worksheets

This fantastic bundle includes everything you need to know about Physical Balance across 22 in-depth pages. These ready-to-use worksheets are perfect for teaching kids about Physical Balance. The coordination of input from various sensory systems, such as the vestibular, somatosensory, and visual systems, is necessary to maintain balance.

Physical Balance Worksheets
Physical Balance Worksheets
Physical Balance Worksheets

Complete List of Included Worksheets

Below is a list of all the worksheets included in this document.

  1. Physical Balance Facts
  2. Do You Have Balance?
  3. Balancing Role
  4. Short Answers
  5. Balance Training
  6. Compare and Contrast
  7. Balance Your Body
  8. Clever Climbing
  9. Checking In
  10. Balance Puzzles
  11. Support Balances

Frequently Asked Questions

What is physical balance, and why is it important?

Physical balance is the ability to maintain your center of gravity over your base of support. It’s crucial for daily activities, sports, and preventing falls. Good balance helps improve posture, coordination, and overall body control.

What factors affect balance?

Several factors can influence balance, including muscle strength, joint flexibility, vision, inner ear function (vestibular system), proprioception (sense of body position), and the condition of your nervous system. Injuries, medical conditions, and aging can also impact balance.

How can I improve my balance?

You can enhance your balance through specific exercises and activities. Some effective methods include:
Strength Training: Building muscle strength, especially in the legs and core, can improve balance.
Balance Exercises: Activities like standing on one leg, walking heel-to-toe, and using a balance board can help.
Yoga and Tai Chi: These practices improve balance, flexibility, and body awareness.
Proprioception Training: Exercises that challenge your sense of body position, such as standing on an unstable surface, can enhance balance.

Why do older adults often experience balance issues?

Aging can lead to a decline in muscle strength, joint flexibility, and the function of sensory systems (vision, vestibular, and proprioception) that contribute to balance. Additionally, medical conditions, medications, and a sedentary lifestyle can exacerbate balance problems in older adults.

When should I seek professional help for balance issues?

It’s a good idea to consult a healthcare professional if you experience frequent falls, dizziness, unsteadiness, or a significant decline in your ability to balance. Physical therapists, occupational therapists, and doctors can assess your balance and recommend appropriate interventions or treatments.

References

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Link will appear as Physical Balance Facts & Worksheets: https://kidskonnect.com - KidsKonnect, February 5, 2025

Use With Any Curriculum

These worksheets have been specifically designed for use with any international curriculum. You can use these worksheets as-is, or edit them using Google Slides to make them more specific to your own student ability levels and curriculum standards.

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