| Falls and impaired mobility are a serious problem for | | | | a partner while maintaining balance on the 2" x 4". |
| our aging population. The good news is that much of | | | | Your options are endless. You can also do these |
| the decline in balance can be reversed through a | | | | exercises along a curb or on a log at the beach or |
| program of balance training. One study found that | | | | park. |
| healthy people as old as 90 can reduce the tendency | | | | Exercise Balls |
| to fall by 50 per cent. It's not hard to see that this | | | | Any exercise you do sitting or lying on a bench can |
| can help keep people independent and mobile far | | | | be advanced by incorporating an exercise ball. By |
| longer, as well as reduce their risk of injury. | | | | sitting on the ball and performing, say, an overhead |
| Balance is an integral component of almost all sports, | | | | shoulder press, your stabilizing muscles have to work |
| yet many athletes neglect this aspect of their | | | | much harder because you are positioned on an |
| training. An athlete, older or not, who pays particular | | | | unstable piece of apparatus. The same goes for lying |
| attention to balance conditioning will notice an | | | | over the exercise ball and performing, say, a chest |
| improvement in coordination and in ability to transfer | | | | press. By lying on the ball instead of a bench your |
| strength to movement. Studies indicate that athletes | | | | stabilizing muscles are challenged to a greater degree. |
| who have suffered from an injury are more likely to | | | | Wobble Boards |
| experience reinjury. This recurrence can be linked to | | | | There are various models of wobble boards, from |
| failure to incorporate balance training into rehab | | | | less to more advanced versions. You can attempt to |
| programs. | | | | balance on one or two legs. Make it a game and see |
| Today, injury rehabilitation almost always includes a | | | | how long you can balance before an edge touches |
| number of different balance exercises to ensure the | | | | down. Maintain perfect posture, and remember to |
| patient develops kinesthetic body awareness - the | | | | stand close to something sturdy until you get good |
| body's ability to find and maintain neutral and | | | | at these exercises. Once you master the wobble |
| effective alignment in the affected joint. This helps | | | | board, you can continue to challenge yourself with it |
| restore the previous level of coordination, agility, | | | | by performing other activities such as bicep curls or |
| strength and endurance. Balance training is absolutely | | | | catching and throwing a ball while balancing. |
| critical for restoring normal functioning of joints and | | | | Pro Fitter |
| muscles. Without balance training, the healing joints | | | | This is an excellent tool for developing balance. You |
| and mucles are not as proficient at staying in their | | | | stand on a move able platform that slides you from |
| neutral, safe positions and may function | | | | side to side or forward and backwards. This piece of |
| inappropriately under unforeseen conditions, thus | | | | equipment comes with a video and a booklet that |
| causing reinjury. | | | | demonstrates a variety of balance and muscle |
| You don't need a tightrope to train your balance | | | | conditioning exercises for the entire body. As you |
| system. Here's a variety of exercises to help you | | | | can imagine it is a great conditioning tool for any level |
| implement this type of training into your workouts. | | | | of skier, whether on water or snow. |
| One-legged Stance | | | | Foam Rollers |
| Begin by standing on one foot, with fully upright | | | | These are made of foam and are long cylindrical. You |
| posture. Hold for 30 seconds, each side. Once you're | | | | can attempt to stand on them, perform squats and |
| able to hold your balance without wobbling, do this | | | | lunges on them, or complete abdominal stabilization |
| exercise with your eyes closed. If your balance isn't | | | | exercises while lying on them. |
| very good to begin with, you may want to have | | | | Fitter International also sells exercise balls and other |
| something sturdy close by to steady you if you | | | | balance products. Take a few of these exercises and |
| waver. | | | | perform them a couple of times per week. Soon |
| Upper Body & One-legged Stance | | | | you'll be in balance. |
| It's easy to implement balance training while doing | | | | For those of you who are more serious about |
| traditional upper body exercises. Do on one leg any | | | | developing your balance, there a number of balance |
| exercise that you would generally do standing on | | | | products available. Fitter International FITTER1; a |
| both legs. | | | | company based in Calgary, Alberta specializes in |
| 2 X 4 Training | | | | balance products. Here's a look at what it offers, |
| Head down to your local hardware store and pick up | | | | though you will find similar equipment at other too. |
| a long piece of 2" x 4" lumber. You can walk along | | | | Sports |
| the wood as if you are on a tightrope, then do the | | | | There are some sports that will your balance without |
| same on your toes, and then try it walking | | | | your ever think about it. Ice-skating, in-line skating, |
| backwards. You can step sideways up and down the | | | | alpine skiing, are among the sports maintain high |
| timber. You can throw a ball to and catch a ball from | | | | levels of balance as you age. |