BALANCE EXERCISES

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , |

Use chair, counter or bannister to grab for unsteadiness;

do all   exercises for 15 seconds or for distance indicated.

Foot

One foot R

R

Stand on 1 foot, lift other slightly in front; do small kicks

   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

One foot L

L

Dynamic walking

Both

 Walk slowly for 10 feet,

   turning head slowly and looking fully to each side.

 Repeat this 10 times.

Eye track R

R

Stand on 1 foot, rotate opposite hand,

at eye level, from L to R

   and follow raised thumb with both eyes

Eye track L

L

High knee march

R

Stand on 1 foot and move the other leg in a march fashion;

 lift   knees as high as you can. Do this 15 times on each side.

High knee march

L

Tight rope stand

R

Stand with 1 foot directly in front of other foot,

heel to toe.   Repeat on other side.

Tight rope stand

L

Tight rope walk

Both

Walk 10 feet, heel to toe (sobriety test). Do this 10 times..

At the gym or with your own half ball

(like a Bosu ball), do   each of these for 15 seconds.

Balance ball both

Both

Balance with both feet   on the ball;shift from side to side; do the hula.
Balance ball R

R

Stand on 1 foot, lift other slightly in front;

 do small kicks   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

Balance ball L

L

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Improve Your Balance

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , , , |

Keeping your balance is very important in your life, especially your postural balance and equilibrium. Everyone should do balance exercises almost daily to avoid falls. Falls are a leading cause of disability, injury and death for seniors. Also, obese individuals have more trouble maintaining their postural balance. Some say our bodies are like an inverted pendulum with the top of the pendulum being the ankles and the bottom being the trunk. In the Simple Diet, unfortunately, I did not recommend balance exercises. Since I started going to the YMCA 4-6 times a week, I see that less than 5% of people there regularly do balance training.

My wife and I are seniors and we have balance challenges. I don’t want to mention her age but we celebrated our 55th Anniversary this week. I have developed a worksheet and we plan to do balance exercises almost daily. Over the past 9 months I have become strongly convinced that regular balance exercises are very important health-promoting activities for everyone. These can be done without equipment and while in the kitchen, while waiting in line, etc.

Dr. Anderson’s New Guide to Total Fitness includes these recommendations: do home balance exercises for about 10 minutes for 6 days per week. I recently gave specific directions (BALANCE YOU FITNESS PROGRAM) on nutdoc.wordpress.com. Add this row of information to the Table on page 49 of The Simple Diet:

Balance Do standing and walking exercises 10 Balance Exercises, 6 days per week 60 minutes                (300 calories)

 

Remember, maintaining your balance is very important—especially for seniors. Best, Nutdoc

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INVEST YOUR SOUL IN YOUR HEALTH

Posted on May 20, 2012. Filed under: Uncategorized | Tags: , , , , , |

Loving yourself with all your soul brings a deep sense of purpose to your activities. Examining your inner self and bedrock values brings a focus and sense of meaning to your pursuits. Meditate and pray about your values and how your spirituality leads you to plan your priorities. Discuss your values and priorities with a sensitive family member—who shares similar values—or a friend who can help you with your goals. We should practice the very best behaviors that we want to model for our children or other younger people that we influence. Clearly defined goals and a deep sense of purpose are essential for weight loss and health management. Best, Jim

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