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If you\u2019re just starting out with balance training, a routine of basic static and dynamic exercises is a great way to go, says Kimberly M. Burbank<\/a>, a sports medicine physician at UCLA Health<\/a>. The exercises are deceptively simple and easy to master. They require only a minute each \u2014 an entire routine is just five minutes a day. You can do the exercises at home, with little to no equipment, and you can easily progress with hand-held weights, if desired.<\/p>\n In fact, short investments of time, done consistently, is the best approach, Burbank says.<\/p>\n Good balance is beneficial for living a longer, healthier life \u2014 at any age. Check out our series featuring the latest research, a balance IQ test and simple at-home exercises.<\/p>\n \u201cGenerally, five minutes a day is better than 30 minutes all at once if you can do it daily or at least three times a week,\u201d Burbank says. \u201cBecause you can train the neuromuscular system by frequently challenging it. And it\u2019s easier to progress, or become better at it, the more frequently you do it.\u201d <\/p>\n So what are static and dynamic exercises, exactly?<\/p>\n Static exercises<\/a> mean you\u2019re holding one position and staying still for the allotted amount of time. They\u2019re especially helpful for postural control \u2014 you have to maintain good posture to stand on one leg \u2014 whereas dynamic exercises<\/a> mean you\u2019re maintaining control while moving through space. They hone coordination and proprioception <\/a>skills (the awareness of where your body is in space) as well as joint positioning (like being cognizant of how your knee is bent in a lunge, for example, and adjusting that).<\/p>\n \u201cSo standing on one leg and holding it versus a lunge, where you\u2019re moving while balancing,\u201d Burbank says to illustrate the difference. \u201cStatic and dynamic exercises work in harmony together \u2014 you want control while standing and control while walking or moving through space.\u201d<\/p>\n Consider static and dynamic exercises \u201cthe meat and potatoes\u201d of balance training, Burbank says.<\/p>\n \u201cThey allow you to build a great balance foundation that you can then build upon with more complex balance training maneuvers or activities that require more balance \u2014 you can then go take that surf class or hop on a skateboard. Or, for older populations, safely walk through Disney World with more confidence knowing there\u2019s a less likelihood of falling. It\u2019s about confidence in day-to-day living.\u201d<\/p>\n Here are four of Burbank\u2019s favorite static and dynamic exercises to help you strengthen your balance. They\u2019re demonstrated by Los Angeles Times staffer Christopher Buchanan.<\/p>\n ![\"Get](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/08\/1787080875_342_.png\")
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