Training for balance has many benefits. Of course falls are a big issue with seniors so balance training at a modified level is essential for their well being but balance training is for all populations and can help you with many daily activities in both work and play. Golfers, basketball players, soccer players, dancers of all types can benefit from balance training and bring their talent to new levels.
Agility is not the only conditioning that is improved. Weightlifting enthusiasts can improve their strength and muscle gains by adding balance to their exercises. Now the core is activated at a higher intensity and although you may need to back off on the amount of weight. This will enable many stabilizers to really burn through on your exercise.
A few things you can do to add balance work to your workouts are:
Stand on one foot while performing bicep curls, front or side delt raises.
If you are good with balance then move to standing on a balance board, or bosu half ball and try standing on that with both feet, slowly progressing to one foot as you get more comfortable.
Sit on a ball and lift one foot while doing alternating bicep curls using dumbbells. Do sets on both sides of your body.
Chest press, pullover, tricep extend or fly on a ball. You can even use the ball for a bench under your cables and do cable flys, presses, pullovers and more!
The very advanced can learn to stand on a ball. Some even squat on the body ball!
Push your single leg squats with the ball against a wall securing your back. This does not take anything away from the intense balance work it takes to achieve the full repetitions.
Squats done on the bosu, pads, or balance boards make every little muscle in your legs work at their highest potential.
Always keep safety as first in your plan but try adding some of these balance ideas into your workouts.