 |
 |
|
|
 |
| Now accepting American Express |
|
From: Mike Tonsing
What balance-promoting gear would you recommend for a 64 year old overweight (5'11" -- 275 lbs) male who has been diagnosed with benign positional vertigo? I want to do what I can to minimize the occasional dizzy effects of the vertigo and avoid a fear of falling that would keep me too sedentary for my own good. I don't want to giver in to this condition. I believe I will be less prone to losing balance and falling if I stabilize and strengthen my core. I have been looking at the various balance-enhancing devices on your site, but the descriptions there don't seem to address my issues. I have adequate space in my 2-car garage and currently I am using a NordicTrak and a treadmill there for aerobics, plus a large exercise ball (similar to the large ones in your ads). (Using the ball for wall squats and mild sit-ups.) Also, have a goal weight of 200, have dropped already from 306 to 275. I am counting calories and fat and have put myself on a 2,000 calorie a day limit. It is working so far. Because of chronic arch problems (stemming from an accident in the service 30+ years ago), have trouble with serious walking and jogging. Nonetheless, just bought some MBT shoes and hope to also incorporate them into my regime, but on a very limited basis....maybe a daily walk around the block. I live in an urban area, am married, have 2 adult children who have grown and moved.
Your thoughts?
Thank you for your question about our balance gear. For many of us, balance skills deteriorate as we get older. For this reason, it is important to include balance exercises in any fitness program. There is so much information I could provide about the importance of balance and the variety of exercises so I am going to focus my answer on how to get started, with or without additional fitness equipment. I also want to mention that as an exercise specialist, I am not able to provide specific advice about medical conditions. For anyone beginning an exercise program, or changing some component of their current exercise program, I would recommend you talk with your physician for specific exercise guidelines and safety precautions.
In general, balance exercises improve stability, increase strength and endurance of leg muscles, and help prevent falls. Having good balance is key to performing activities of daily living and maintaining an independent lifestyle. Here are a few exercises that you can do almost anywhere, and as often as you like, as long as you have something close by to hold onto in case you become unsteady:
Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.
Stand on one foot (while watching TV or waiting in line at the grocery store, for example). Repeat on the other foot.
Stand up and sit down without using your hands.
When starting a balance and stability program, you should begin by improving balance on one leg before moving to a higher level of difficulty. Two of my favorite balance training tools are the Airex Balance Pad and Fitter First Wobble Board. The Balance Pad is a durable, smooth, non-slip pad that is made of a soft foam perfect for introducing balance exercises into a fitness program. The Balance Pad can be used for balance, mobility and standing stability training, and lower back strengthening, just to name a few. In addition, the Balance Pad combines both exercise and balance skills to increase strength, stamina, and coordination.
Beginner Balance Exercise Using the Balance Pad
1. Stand up straight, on the Balance Pad, behind a chair or counter. (Optional: stand on the floor without the balance pad.)
2. Lightly hold onto the chair or counter with your finger tips.
3. Raise one leg off the ground.
4. Maintain your balance for 10-15 seconds while standing on one leg.
5. Repeat on the other leg.
6. Perform this exercise five times on each leg.
The Fitter First Wobble Board is the other tool that I use with my clients who are a bit more advanced. A Wobble Board would be a great addition to your balance and stability program when you are ready to increase the difficulty of various exercises. The Wobble Board improves ankle range of motion, promotes better joint mobility and reaction skills, and facilitates balance and overall body awareness.
Beginner Balance Exercises Using the Wobble Board
1. Begin with a gentle range of motion on the Wobble Board until you get used to the movement.
2. When you are comfortable and confident with the range of motion exercise, try adding side-to-side, front-to-back, and circular rotation exercises.
Keep in mind that improving balance takes time! For those of you who want to start today, try some of the exercises above. If you want more information on specific exercises or programs, or want to increase the challenge of your balance training program, refer to the resources below.
1. FallProof!: This book provides a comprehensive balance and mobility training program.
2. The Great Balance and Stability Handbook: This guide includes over 80 variations of balance and stability exercises using the BOSU trainer, Balance Pad and Wobble Board. (The BOSU trainer can be purchased at www.bosu.com)
For more information about using the FitBALL for weight loss or weight management, refer to the Health Bounce archives at www.balldynamics.com
| Statistics: |
| Viewed:6572 |
| Current Comments: 0 |
|
|
 |
|
|
|
|
|
