Keeping your balance

1What is balance?

Balance means keeping your body steady so you do not fall over. You use it all day: standing on one foot to put on a shoe, walking on a narrow path between gardens, riding a bicycle, or carrying something on your head.

There are two kinds of balance:

• Still balance: holding your body still, like a stork stand or a gymnastics shape.
• Moving balance: staying steady while you move, like walking along a line, hopping, turning or landing after a jump.

2Your base of support

The ground under and between the body parts that touch the floor is called your base of support.

• A wide base (feet apart) is steadier than a narrow one.
• A low body (knees bent) is steadier than a tall, straight one.

That is why a goalkeeper waits with feet apart and knees bent. It is hard to knock them over, and they are ready to move either way.

3Your balance helpers

• Eyes: look at one spot that does not move.
• Tummy muscles: squeeze them to hold your middle firm.
• Arms: stretch them out to the sides, like wings.
• Feet: spread your toes and press them into the ground.
• Ears: deep inside each ear, a tiny part tells your brain when your head tips.

4Balance challenges

1. Line walk: walk along a rope on the ground or a line drawn in the soil, heel touching toe, eyes looking ahead. Then try it backwards.
2. Head carry: walk slowly with a book or a plastic cup on your head. Stand tall, like the woman with the basket.
3. Stork stand: stand on one foot and count to 10. Now try it with your eyes closed. It is much harder!
4. Hop and freeze: hop 5 times on one foot, then freeze on that foot for 3 seconds. Swap feet.
5. Soft landing: jump up and land with your feet apart and your knees bent, as quietly as a cat.

Stay safe: clear a space with no stones or desks nearby, and let a friend stand beside you for the hard challenges.

Try it yourself

Think about each one first, then tap Show answer to check.