BALANCE YOUR FITNESS PROGRAM

Posted on May 26, 2012. Filed under: Uncategorized | Tags: , , |

In the last year I have added balance to my recommended fitness program. In addition to Cardiovascular, Weight Training, and Stretching, you should add balance activities. Balance exercises help you maintain your balance—and your confidence. While important for all ages, it is especially important for seniors. It reduces your risk of falling.

Here are some simple exercises. Start out using a chair or counter for balance. Do each exercise for about 15 seconds.

Stand to the left of the chair and hold on to the chair with the left hand (if you need to.) Balance on the left foot with the right foot bent behind you, then do forward kicks with the right leg, then rotate the right foot, then place the right foot on the upper left calf. Repeat standing on the right foot with the right hand on the chair. For more of a challenge do this while standing on a pillow or a semi-circular Bosu Ball.

Do the march: stand on right foot to right of chair, hold on with right hand; do 15 march steps with left leg, repeat with right leg.

Do heel to toe test: walk heel to toe with front foot touching back foot. Some refer to this as the sobriety test but I have no personal experience with this!

Dynamic walking: walk across the room at a normal pace while looking slowly to the left and to the right.

Google “balance exercises” for photos and more instructions. Bring more balance to your life. Best, Jim

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