Many people know exercise is important for staying healthy, but not everyone enjoys standing workouts, gym sessions, or high-intensity exercise routines.
Some people may have pain, low energy, mobility problems, or simply prefer gentler activities that feel safer and easier to do at home.
Now, researchers from Tokyo University of Agriculture and Technology have found that even very simple exercises performed while lying on your back may help improve balance, body control, and movement coordination.
The study, published in the journal PLOS One, suggests that a short daily routine done entirely on the floor may help people become steadier when standing and moving.
Good balance depends on many parts of the body working together smoothly. When people stand upright, the head, chest, hips, and legs all need to stay properly aligned. Humans are naturally somewhat unstable because the body’s center of gravity sits high above a relatively small base formed by the feet.
This means the body constantly makes tiny adjustments to stay balanced. Muscles in the core and legs work together with the nervous system to keep people upright while standing, walking, or changing direction.
If coordination between the core and legs becomes weaker, it can increase the risk of poor posture, falls, joint injuries, and back pain. This becomes especially important as people age because balance naturally declines over time.
Researchers explained that many exercise programs focus only on strengthening either the core muscles or the legs separately. However, fewer programs train the body to coordinate both areas together during movement.
The Japanese research team wanted to see whether a very simple, low-risk routine could improve communication between the trunk and lower body.
The exercises were designed to be gentle and safe enough to perform while lying flat on the back with the face facing upward. The entire routine lasted only about 10 minutes and included low-intensity movements.
Participants performed exercises such as tightening the abdominal muscles while pressing fingertips into different areas of the abdomen. They also practiced small pelvic lifts and hip extensions similar to a gentle bridge exercise.
Another exercise involved sliding the heels along the floor while stretching the legs and flexing the ankles. Toe movements using a “rock-paper-scissors” pattern were also included to improve foot and ankle control.
To test the effects of the routine, researchers carried out two experiments. The first involved 17 men who completed both the exercise program and a control condition so researchers could compare the results directly within the same individuals.
The second experiment included 22 men and women who were tested before and after completing the exercise program over two weeks.
Participants performed the routine once each day for two weeks. At the end of the study, researchers found several improvements in balance and agility.
People who completed the exercises became steadier while standing still, especially when standing with their feet close together. Researchers measured body sway, which refers to the small movements the body makes while trying to stay balanced.
The exercise group showed reduced sway area and shorter total movement length, meaning their bodies wobbled less during standing.
Participants also improved in side-step agility tests. They were able to move sideways more quickly and perform more steps than before the training period.
Interestingly, the exercises did not significantly increase muscle strength or explosive power. Instead, researchers believe the improvements came from better coordination between the nervous system, core muscles, and legs.
In other words, the exercises may have helped the brain and muscles communicate more effectively.
The findings are important because they suggest people do not always need intense workouts to improve physical function. Simple movements performed consistently may still help improve stability and movement control.
Researchers say these kinds of exercises may be especially helpful for older adults, people recovering from injury, or individuals who feel uncomfortable with more demanding workouts.
Balance is extremely important for maintaining independence and preventing falls. Falls are one of the leading causes of injury in older adults and can lead to broken bones, hospital stays, and reduced quality of life.
The researchers believe short and gentle exercise programs like this one could become a useful option for people who need safer and more accessible ways to stay active.
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For more health information, please see recent studies that too much of this vitamin may increase your risk of bone fractures, and results showing this type of exercise may protect your bone health, slow down bone aging.
Source: Tokyo University of Agriculture and Technology.
