For as long as I can remember, I have been drawn to activities such as yoga that require excellent posture, balance and fall prevention. As a fitness instructor and an active adult myself, no other exercise has quite the same effect on my attitude and self-esteem as successfully holding a “tree pose” in yoga does; not even lifting weights! Practicing balance is the only exercise that can make me smile with delight, or grunt in frustration, as I attempt to hold a pose that requires coordination and challenging my center of gravity (COG). For instance, I was finally able to perform the tree pose with ease last week. I was focused, determined AND I had been practicing! What a concept! And that’s simply what the brilliant Yogis call it: Practice.
To ensure performing this pose successfully, I believe that my students should start with a less difficult version, then slowly build up on that as they progress. For instance, one strategy is to:
- Stand on one leg (then the other) for 10 to 15 seconds.
- Progress to standing on one leg, while moving the other leg to the side in lateral motion, and then move it back in place. Repeat this 10 times.
- Move your leg forward and backward, or make small circles. Repeat on the opposite leg.
There are endless possibilities and methods to perform these routines in a safe*, yet challenging way. Eyes open or closed?
*During the exercise, remember to pull your abs in (part of your core) slightly to support your back.
Along with balance training, which does not happen in a vacuum, research from the European Review of Aging and Physical Activity, 10(2): 95-106 (October 2013) concluded that balance training at a sufficient intensity is very important. Moreover, complementing strength training with balance training is most effective in reducing the incidence of falls, when performed at a minimum of an hour, three times per week.
Please remember that an inactive lifestyle will have a negative impact on your ability to sustain a high quality of life in the long run. So, take the opportunity to practice. To get things going in the morning, go out for a brisk walk and get that heart rate up a bit. Do simple exercises, while you watch your favorite TV show. Go out for a walk after dinner. Then once you feel your energy improving, consider a new challenge; and remember that every little bit helps! If you are uncertain how to get started, I suggest that you sign up for classes in your local area, simply start right there in your home or Call Lori Michiel Fitness at 818-620-1442 or email us through this contact form to embark on your fitness journey.
Have a wonderful holiday season. Lori
Disclaimer: The information on this website is intended for reference only and is not intended as a substitute for professional medical advice. Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician. Information on this website should not be used to diagnose, treat, cure or prevent any medical condition.