Exercise: Keeping Balanced

I recently took a tumble while walking one of our dogs. This brought the subject of balance to mind. Balance is a very important health consideration, especially for those of us trying to exercise extensively to maintain our weight loss. In addition, it becomes a greater concern as we age. I only lost one day’s worth of exercise – I was lucky. It could have been far worse.

A study of 1,702 individuals published in The British Journal of Sports Medicine found significant health benefits for study participants who were able to balance on one foot for 10 seconds as described below:

[Study] participants were asked to stand on one leg for 10 seconds without holding onto anything to support themselves. The participants, who were allowed three tries, were asked to place the front of the uplifted food on the back of the weight bearing leg, while keeping their arms at their sides and their gaze fixed straight ahead (1).

About 1 in 5 study participants ages 51-75 were unable to pass this test. In general, those who were older, obese, or in poorer health had more difficulty with the 10 second balance test. Their longevity was not as high as those who could pass the test over the course of the 12 year study period (2).

The good news is that there are exercises we can use to improve our balance. Let’s look at some ideas that can help us achieve our goals.

Before embarking on any new fitness activity, check with your medical provider to see if it’s a good fit for you!

Rather than reproduce what I’ve found on various websites listed below, I’m going to link them for you to visit directly. This way, you will see the photos and videos that accompany each exercise.

• From The Mayo Clinic – five position slides: https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/balance-exercises/sls-20076853?s=1
• From VeryWellFit – five exercises with photos plus many recommendations: https://www.verywellfit.com/exercises-for-better-balance-3498203
• From Healthline – 15 exercises with short videos: https://www.healthline.com/health/exercises-for-balance
• From Insider – 20 exercises with photos: https://www.insider.com/guides/health/fitness/balance-exercises?amp

In addition to these exercises, the practice of Tai Chi is recommended by many websites. This will be the subject of a future blog post. I plan on taking a class before writing on the topic so that I’ll be able to share that experience more effectively.

I’m particularly interested in Tai Chi. It will aid in balance, but it also contributes to weight loss, pain prevention, general health, stronger immune systems, and improved cognition (3). Hope to start this practice soon!

(1). https://www.nbcnews.com/news/amp/rcna34585

(2). https://bjsm.bmj.com/content/56/17/975

(3). https://www.prevention.com/fitness/a36888559/tai-chi-health-benefits/