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| Wednesday, January 21, 2009 |
| Are You Unbalanced? |
Balance may not be something you think about all the time, but it is a very important part of your overall fitness. Balance is essential in every day activities and is the foundation for all your body’s movements. You might not think about it often, but you’ll miss it when it’s gone.
Good balance helps prevent falls and injuries, helps with good posture, improves athletic performance and can even make your workouts more effective. Whether you prefer walking, biking, swimming, dancing, aerobics or even Pilates, good balance will help you get more out of it. Balance training is used for everything from rehabilitation from injury to injury prevention and sports conditioning. As we age, we slowly lose our ability to maintain balance, but you can keep your balance longer if you practice regularly. By now, you might be wondering how you can improve your balance and it is easier than you may think.
To improve your balance, you need to put yourself in ‘unstable situations’. Being in an unstable situation can help strengthen your stabilizing muscles, including your core. Your core includes your abdominals, glutes, back and hamstrings (back of your legs). It can also improve your range of motion. Unstable situations can be created by exercising on an uneven surface such as a wobble board or Bosu ball. You can ask a personal trainer to show you some exercises, check out a DVD or try a few of these great exercises.- Single Leg Balance on Bosu - Stand on the Bosu ball (flat side down) with your right foot in the center and left foot resting next to it. Shift your weight to the right leg and bring your arms straight out to the side. Point your left toes and rest them on the side of the Bosu and hold, or for more of a challenge, lift your leg out to the side and hold. Try to hold for 30 seconds then repeat on the left side. For even more of a challenge, close your eyes.
- Squats – Stand centered on the Bosu (flat side down) with your feet a few inches apart. Slowly squat down for three counts then stand back up. Make sure your knees don’t go past your toes when you squat. Try to do 15 of these, rest and then do 15 more.
- Plank – Flip the Bosu round side down and kneel down on the floor behind the Bosu. Place your hands on either side of the Bosu and push yourself onto your toes in a plank position. Hold for 15 – 30 seconds, rest and try it again.
These are three great exercises to improve your balance. However, you don’t need equipment to get a workout that will improve your balance. You can go for a walk on the beach or on a path. You can ride your bike on a hilly road or you can try some yoga or tai chi. Whichever way you choose, just be sure to include some balance training in your exercise program. In the long run, you’ll be glad you did.
- Jennifer
Labels: Exercise, Jennifer
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posted by My Sensei @ Wednesday, January 21, 2009   |
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