March Tips By Nic 2009
Balance
 Why is balance so important? As we get older balance becomes more important than ever. What happens as we get older is our minds tend to wander. It takes more effort to do simple things, such as walking. We take for granted that our bodies are going to continue doing what it did twenty or thirty years ago. In fact, we have work to do. The number one surgery for older adults is hip replacements, usually due to a fall. The cause? Loss of balance. Remember what Mr. Myagi said to Danielson in The Karate Kid - “Balance is for Life”.
Here are some exercises that will continue to help you stay on your feet.
- Stability Ball - Sitting on a stability ball lift one leg parallel to the floor and hold it for 10 seconds. Place hands on ball to start, then raise arms to sides.
- Standing on 1 leg - This sounds easier than it actually is. Lift one leg a few inches off the ground. Pause. Raise it in front of you parallel. Pause. Lower foot to a few inches off the ground. Pause. Raise it to the side. Pause. Return to a few inches off the ground. Pause. Point same foot behind you. Throughout exercise remain standing erect while holding abdominal in. This should take 30 seconds before going to the other leg. If this is too difficult to start then break it up.
- Bosu Standing - (The Bosu is that half ‘ball’ at the gym. If you don’t see it ask someone.) First stand on curved side with two feet. Then go to one leg at a time, holding for 10 seconds before going to other leg. Try this for a couple of sets. When you become efficient at this turn Bosu over and stand on flat side.
- Board Standing - (Again ask someone if you don’t know where to find this at a gym.) This looks like a minature see-saw. Begin by standing on either side, careful not to let the board touch the ground. When you become efficient at this try standing in the middle on 1 leg.
All exercises should be done with abdominal in while breathing normally.
Have fun! Don’t forget to check with your doctor before starting any exercise program.
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