Everyday Tips and Recommendations


From Stephanie Mansour, some things to do every day:


nWhen you’re walking to the restroom, do it slowly in a straight line, as if you’re on a tightrope.


nIf you’re cooking in the kitchen and standing in place, try balancing on one leg while you’re liſt ing the other one.


nPress down through the heel and pull your navel in toward your spine to engage your core.


Unstable blood sugar levels, nutritional defi ciencies, blurred vision, inner ear infections and side eff ects from medication can also contribute to poor balance. It’s important to fi nd the source of balance issues with a physician.


From Kollins Ezekh, here’s a basic exercise that anyone can do at any age:


nStart by simply balancing on both legs, using support if needed. By doing this, you can work on reducing relying on your support and placing your feet closer and closer together with your eyes closed.


nWhen you’re ready, try balancing on one leg. You can do this for 30 seconds at a time and repeat this three to fi ve times. Don’t forget to make sure you give both legs the same attention. As you get more advanced, you can step it up and balance on one leg with your eyes closed while performing an activity, like hopping in place. In whatever you do, make sure to always work each leg evenly.


surprised by some muscles that are triggered that are otherwise less engaged during traditional exercises. No matter where you start, it only takes a few minutes of balance work a day to make a diff er- ence,” says Los Angeles fi tness trainer Kollins Ezekh, emphasizing the added benefi t of improved posture that naturally reduces lower back stress and resulting chronic pain. Balance training also packs a positive punch for brain health


by focusing the mind and improving cognitive function while lowering stress levels.


Everyday Activity Being proactive throughout the day and adopting simple habits have far-reaching eff ects. “Start in the morning when you’re getting dressed for the day and pay attention to which foot you balance on fi rst to put your legs in your pants. Consciously do the opposite. When you’re drying your hair or brushing your teeth, balance on your tip toes,” suggests Mansour. Ross recommends staying active in the daily routines. “Make a


point of breaking up long periods of sitting like desk work and [watch- ing] television. Get up and play with the kids instead of watching them. If you can, do your own housecleaning and yard work instead


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of hiring someone. Find a sport that you can engage in as you age. For instance, you might play tennis in your 20s and 30s and then pickleball and Ping-Pong in your 50s.” No matter what type of training we choose, there’s a way


to fi t in balance elements. “You can try yoga, where the diff erent poses really challenge your balance strength,” says Ezekh. “When doing weight training, you can do lateral exercises with dumb- bells on your shoulders or even squatting movements. You need to use your balance strength to prevent yourself from swaying or toppling over. Even exercises like walking down steps require proper levels of balance.”


A Steady Diet Vitamin B12


-rich foods, including whole-grain cereals, plant-


sourced milks, eggs, sardines and nutritional yeast, as well as resveratrol-rich fruits like grapes or blueberries, can help improve coordination and motor function. A 2016 study published in the Journal of Physical T erapy Science reveals that women over 60 with higher serum vitamin D levels exhibit better stability and strength in their lower extremities. Overall, fostering good balance pays off in the long run. Ross


notes, “Ideally, the time to start proactively doing activities that stimu- late your balance is way before that fi rst fall in your 50s and 60s.”


Marlaina Donato is the author of several books and a recording artist. Connect at AutumnEmbersMusic.com.


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