When it comes to fitness, balance is severely underrated. While we regularly see people raving about their running PBs or how much they can lift, we very rarely see anyone boast about how long they can stand on one leg for – unless it's combined with a particularly complicated yoga pose.
However, studies show that having good balance is associated with living longer, helping you avoid injuries by keeping you upright and contributing to better posture.
I’ve been working on my balance for the last year, after an expert told me how important it is for both running and longevity, hence why you can find me every night standing on one foot as I brush my teeth. It felt like a nice, achievable goal to work on every day and help me avoid injury while running.
But in a bid to take my balance to the next level, I decided to try out a balance board. Also known as wobble boards, they feature a platform over a ball or curved dome and are designed to help you easily build strength and improve balance.
I decided to try out the DOMYOS Fitness Balance Board (note, the version I tried was a previous design, so it looks slightly different on top, but it's the same product underneath). So, did it help improve my balance and strengthen my ankles? Here’s my verdict.
The DOMYOS Fitness Balance Board at a glance
Pros
- Ideal for beginners
- Easy to use
- Affordable
Cons
- A little bulky to store
The balance board comes completely ready to use. My version was made from wood, with a 360-dome shape on the bottom. It also has a non-slip layer on the top. It works by creating a controlled instability, which forces your peroneal muscles (the ones on the outside of your lower leg) and smaller stabilising tissues to work more efficiently, strengthening them as you do.
Other wobble boards can be made from rubber, bamboo, and plastic, and have differing designs and widths. The wider the balance board is, and the ball or dome shape at the bottom, the easier it will be to balance. The tilt, or how far it sits from the ground, can be different too – if you’re a beginner to balancing exercises, make sure you start with one that has less tilt and a wider platform. Retailers should state how much tilt they have, but the standard is between six and 15 cms.
I tested the board for a month, spending just five minutes a day working through various standing and sitting exercises (more on those below), even attempting balancing on one leg. Note, as the board can be quite wobbly, make sure you place it on an even surface and have something to hold on to – a wall or a chair – as you get used to it.
First impressions
As soon as I placed my feet on the balance board, it tilted to one side, which straight away felt like a bit of a fail. However, with the help of a well-placed chair, I finally got both sides off the floor. When I tried it hands free, I could feel myself wobbling, but it's not impossible to stay on it – after a few attempts.
I started with an exercise suggested by Personal Trainer, Natalie Shanahan: controlled weight shifts. I slowly moved my weight forward, backwards and from side to side while maintaining control. I could instantly feel it activate my ankles and knees. I then worked through a series of moves, such as squats, balancing on one leg and less intensive exercises (see below). The more I practised on it, the better I got.
Can a balance board help strengthen your ankles and knees?
Natalie, a PT who specialises in strength training, says balance boards are a great tool to add to your fitness routine, particularly if you’re looking to strengthen your ankles. “The board trains the calf, the muscles around your shin and the leg muscles, which help to keep your feet and ankles stable when you run or walk,” she explains.
They can help with weak knees, but the benefits are more indirect. “The knee itself isn’t being heavily loaded as it would be during a squat or leg press,” she says. “Instead, improved control of the ankle, knee and hip can help the whole lower limbs remain aligned and controlled during movement.”
My honest review of the balance board
I find there’s never enough time in the day, especially when it comes to exercise, so having this board at home allowed me to quickly jump on between deadlines and on lunch breaks. It’s quite hefty, though, so finding an inconspicuous place to store it, while not forgetting about it, is something you’ll need to consider.
I’ve rolled my ankles while running more times than I can remember, and Natalie says this could be due to weak ankles or weakness in the muscles in my lower leg, also known as the peroneal muscles. So, as I worked through the exercises, particularly when I was brave enough to balance without needing a chair next to me, I liked that I could feel my muscles working hard to stabilise my body and keep me on the board.
After just a few weeks of training on the balance board, I can feel the difference in my ankles. I’m moving quicker during gym and interval sessions when I have to stay on my toes and change direction more frequently. It also helps when I’m running or walking longer distances; my feet are landing more firmly on the ground, and they feel more secure on uneven terrain.
My core feels more engaged too. Even without doing any core-specific exercises, standing on the board can activate obliques, abdominals and smaller muscles in your back, as they work hard to keep you upright. This can have a knock-on effect on your posture too. After a month of consistent use, my body feels more aligned, and this has helped relieve the minor back and neck pain I normally suffer from while sitting at a desk all day.
The final verdict
I didn’t need to dedicate much time to the board – something I appreciated when I was busy. I liked the challenge too, especially with the harder exercises, such as balancing on one leg. There was also a real sense of achievement every morning when I completed my five minutes, especially if I’d stayed upright for the whole time! Its only downfall is its size, as it’s quite conspicuous in the corner of my living room, but if you have a spare room or garage, that shouldn’t be an issue. Plus, its benefits outweigh any niggles, and it’s great value for money.
More balance boards to shop
FAQs
What is the best type of balance board?
If you’re new to balancing, choose a board with less of a tilt to give you more stability – the standard is between six and 15cm. If you’re tall, or a beginner, it’s better to choose one that has a wider base. A wooden balance board also tends to be more durable than a plastic option.
Does balance get worse with age?
Natalie explains that as we age, we tend to experience vision changes, vestibular function (the sensory process controlled by the inner ear), muscle strength, reaction time and proprioception. “Proprioception is our sense of where our body and joints are positioned without having to look at them,” she says. “Sensors in muscles, tendons, ligaments and joints provide information to the nervous system about movement and joint position.
“Proprioceptive function can decline with age, contributing to poorer postural control and increased fall risk. The good news is that balance is highly trainable. So, rather than thinking of deteriorating balance as an unavoidable part of getting older, it’s better to think of it as a trainable physical quality.”
How often should you do balance exercises?
The NHS recommends that adults aged 65 and over undertake activities that improve strength, balance and flexibility at least two days per week.
“For most healthy adults, two to three sessions per week is a sensible target,” says Natalie. “You don’t necessarily need a separate workout – five to 10 minutes incorporated into a strength session can be beneficial. Consistency is more important than doing a huge amount occasionally.”
What are the best balance board exercises?
Natalie suggests building up slowly rather than jumping straight into complicated movements. These are her suggestions for beginners.
1. Two-leg balance
- How to: Stand with both feet on the board and try to keep the edges from touching the floor.
- Why: The ideal starting point; it teaches you the basics and introduces the nervous system to the unstable surface.
2. Controlled weight shifts
- How to: Slowly move your weight forward, backwards and from side to side while maintaining control.
- Why: Excellent for proprioception (your body's unconscious ability to sense its own position, movement and force) because you’re deliberately moving the ankle through different positions and learning how much correction is required.
3. Small controlled circles
- How to: Move the board slowly around its circumference rather than allowing it to wobble randomly.
- Why: The 360° movement challenges the ankle and lower-limb muscles in multiple directions and requires continuous sensory feedback.
4. Squats
- How to: Once basic balance is established, perform controlled shallow squats while keeping the board relatively stable.
- Why: Now you’re combining balance with lower-limb strength and coordination. The quadriceps, glutes, hamstrings and calf muscles all have to contribute while the ankle continually adjusts.
5. Single-leg balance
- How to: This is the more advanced option and should only be attempted when two-leg work is easy and controlled. Take one leg off the board and attempt to balance on one leg.
- Why: Removing one foot dramatically reduces the base of support, increasing the demand on the ankle, hip and core and requiring much more control.
Sarah is our wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. She can be regularly found on a yoga mat or training for a run, so she knows what to look for when it comes to the best yoga leggings, hydration vests or running trainers. From fitness trackers to the best supplements, she also has extensive experience writing about the latest products and writing detailed honest reviews.
Prior to joining the GHI, Sarah was a freelance journalist for 10 years, specialising in health, fitness and travel for national newspapers and magazine. During her time at Women’s Health, she interviewed celebrities about their fitness routines, for the Telegraph she investigated the health risks of Lime Bikes and visited Thailand to look at the trend of longevity travel - while for the London Standard she wrote about topics including AI powered PTs and smart ice baths.
When she isn’t testing out the latest smart watches, lifting weights at the gym, or hopping on a flight, Sarah can be found running around South London or devouring the latest trending TV show.
