Our classes always include balance poses. I noticed last summer my balance seemed to be a bit off after a bad bout with Covid. I’m sure my balance would be worse without yoga!
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Can you share some of the recommended balance exercises?
Years ago when I joined fitness center at work, the encouragement to build core strength was appreciated. These days I do more running, biking, videos (arm weights, lower body stretching). Recently added a few minutes on my own of core/abs exercises - not sure if I picked good ones. I feel like decent core strength help prevent falls when skiing, but perhaps the reason is my slow/cautious style.
On topic of balance, a friend recommended an exercise to stand on one foot (which I can easily do, sometimes while brushing my teeth to work on balance)… with EYES CLOSED (not so easy for me or her or her “mountain goat” hubby known for his excellent balance). Thought it was a good idea.
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I will try that. I actually have a referral from my doctor for PT to work on this. When S was 3 or 4 he attended OT for sensory issues and proprioception issues. I recognized the latter right away as I have the same issue (I don’t fall any more now that I did years ago, I have always been like this). I am hoping in addition to balance exercises they can advise me if my gait is contributing.
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Our son did vision therapy in 2nd grade. (He’s a leftie, had way too may letters “walking backward” and other minor coordination issues). The therapist asked if he had skipped the crawling step, ie gone straight to walking. Our recollection is that he had crawled, but evidently not doing so sometimes causes coordination challenges.
I tried to find a page that easily showed several. This was the best I could find. I would do tree, warrior 3, and the one where you hold your foot in front of you (bend the leg or use a strap if necessary) to start. Then maybe half moon and eagle.
Closing your eyes is hard! But another thing that I do is get dressed standing up, including socks and shoes. If I’m doing well I can tie my running shoe out in front of me.
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Thanks for the balance exercises!
When my friends and I are walking around the neighborhood, sometimes I’ll hop on the curb and walk for a few yards (like a balance beam). It’s actually not that easy and shows me how much more balance work is needed!! I try to do the stand on one leg thing but will do more of that…
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I have told me siblings this, and my sister tried it. Said she almost cracked her head open.
My workout this morning had me thinking about this topic. This workout program incorporates a lot of balance stuff into the exercises. It’s very sneaky. Here was one of the exercises today. And in this workout many of the exercises are eccentric lifts. Push out fast, then slowly go back for a count of 3 x 10 reps (times 3 rounds). You are allowed to hold on to a chair if you need (see modifier).
My favorite combo is in this workout. You hold a plank position with 1 arm, and the other does eccentric tricep kickbacks for either 3x10 or 2x15 (today was 3x10) per arm, then after each set of kickbacks, you drop immediately into 10 (or 15) tricep push-ups. Killer, but fun.
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She should probably try it hold onto the sink for awhile until she gets stronger…
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I think it’s a good idea to opt in for the chair initially!
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Yes, those are tipping birds, which my trainer incorporates a lot. I’m so off and on with how steady I am. We don’t do them with bands, but we do hold weights.
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A few more exercises that I do for balance, that you may or may not want to try:
Turkish Getup
Single Leg Deadlift
Pistol Squats (one legged squats)
Bulgarian Split Squats
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I think these (called something about donkeys, lol) are a little different. The torso doesn’t move, just the leg powers back and forth. But we do do the tipping birds in many forms. “Flamingos, single leg good mornings, single leg squats”. No weights, weights, bands…. So many ways to challenge the balance. Even the one where you do a reverse lunge, then on the way back up, stand on one leg with the other bent in front while doing a curl. And one where you are in warrior 3, and then you move your arms back/forth while holding weights.
And the funny part is. I can do these exercises ok, but in general my balance is terrible.
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Ankle is healing and in addition to a lot of walking (and yoga), I am easing back into running.
On Thursday I did a slow run/walk around the lake (about 3 miles). I was actually scared of running again and it took a few minutes of mental preparation to get started. I had never had that happen before.
Today I showed up for a running program I signed up for (before the latest injury) we did a slow run/ walk and I enjoyed it. The coach asked me my program goal and I found myself saying I just want to get back to running regularly and feel the joy of running again. I realized that’s where I am right now. Until last year I always had a goal involving distance (5K,10K, 10mile, half, marathon) or event (NYC Half). But having that pause in confidence on Thursday made me wonder if I should even keep running or retire and stick to walking. I don’t feel ready to entirely stop but I want to get back to just having fun. We will see where it goes…
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I ran/walked (mostly) the 1st 5K I’ve ever done today. It was the Race for Hope DC, which is a fundraiser for brain tumor research.
One of my soccer buddies lost her husband in 2015 and has organized a team for this race for years. She enlisted the soccer crew to join her team for this years race.
I finished in 45 minutes which is consistent with the higher end of my walking pace.
Post race I coached a game and my wife I walked 1 mile each way to dinner. I’m at 18K steps for the day.
This completes a week where I had 3 days of 12K plus steps , 3 of 8K + and only 1 day where I didn’t meet my goal
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Congrats on your 5k PR!
It was a weekend that my Apple Watch saw an average of 12 miles Friday, Saturday, Sunday thanks to morning structured exercise and then hours of gardening in the yard. The outside work this time of year never ends!
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Congrats on the 5k!
I’m still doing my same old. I’m missing the cold snap of last week, but it is May. We have had a cool spring, so I can’t complain. Today was a 6 mile run, 35 min stationary bike, abs, then a booty/leg video.
A few weeks ago, younger S made the 1000 pound club at his school’s gym. (Total weight of 1 rep of squat, deadlift, bench > 1000 pounds) It was a goal of his this year, so we were very happy for him. He got his official certificate over the weekend, and on Friday he graduates. Yikes!
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