fit body BALANCING ACT
Exercises for Strength and Stability by Marlaina Donato
G
ood balance is something we may take for granted until an unex- pected fall brings our attention to a
brewing problem. Slower refl exes, uncondi- tioned muscles and changes in eyesight can all compromise balance. Statistics show at least one in three people over the age of 65 suff er from injuries related to falls, but regu- lar core-strengthening balance training, yoga and tai chi can lower the risk considerably. Marching in place and simple exer-
cises added to a customary aſt er-dinner walk on summer evenings can also go a long way. According to a 2013 study of senior women published in the British Journal of Sports Medicine, exercising not only reduces the likelihood of falls by 37 percent, but also the severity of injuries such as broken bones by 61 percent. “Balance is a skill, and like any skill, it
gets better with practice,” says Mike Ross, a Chicago-based performance enhancement
specialist and author of T e Balance Manual. “T e problem is people gradually spend less and less time standing and moving around— chasing kids or doing yard work—and spend more time watching television or sitting in front of the computer.”
Whole Body Equilibrium
Balance training for all ages helps the body to move fl uidly as a singular, balanced unit. Stephanie Mansour, a Chicago fi tness ex- pert and host of the PBS weekly Step it Up with Steph show, says, “Some people who have hip or back pain may have an imbal- ance: One side is more developed than the other. Other people may feel wobbly dur- ing workouts or walking upstairs, or less agile while getting in and out of cars; doing everyday movements. Balance training will help improve those everyday activities.” Full-body exercises engage core
muscles to stabilize movement. “You’ll be
n Practice walking on stable logs while hiking in the woods or walking in a straight line on the beach.
Balance into Summer n Take a balance-boosting paddleboard yoga class.
n Take a few moments to breathe deeply while balancing on the balls of the feet in the yard or on the balcony each morning.
July 2020 23 Nature does
not hurry, yet everything is
accomplished. ~Lao Tzu
GingerKitten/
Shutterstock.com
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