Finding Your Balance

(CARLSBAD, CA) - Stand with one foot in front of the other, heel against toe. Close your eyes. How long did it take before you began to tip over? Balance is a tricky skill, and the less you practice or exercise yours the less you’ll have it.

Why worry about balance? According to the U.S. Centers for Disease Control and Prevention, falls account for the highest number of accidental deaths in adults 65 and older. But balance isn’t just an issue for seniors. Researchers at the Oslo Sports Trauma Research Center found that balance exercises can help prevent injuries to the anterior cruciate ligament (ACL), a common knee injury among athletes.

You can test your balance by doing the exercise described above, first with your left foot in front and then with your right foot in front. Try it first for 30 seconds with your eyes open, then close your eyes and try to hold the position for 30 seconds more. Next, stand on one leg as you lift your other leg about six inches off the floor. Hold for 30 seconds, and if you’re steady enough try closing your eyes. Do it again lifting the opposite leg.

If you toppled over during any of these exercises, it’s time to strengthen your balance. Our ability to balance comes predominantly from our core strength, or the strength of the muscles throughout our torsos, and the strength of our leg muscles. Many experts recommend starting with static balance activities performed on the floor (like those described above) and working up to exercises that incorporate equipment designed to improve balance.

As your balance improves, you can integrate exercises on a stability ball, wobble board or a Bosu® Balance Trainer. You may find it helpful to get some instruction from a personal trainer or fitness professional to ensure proper technique, but here are a few tips to keep in mind as you begin:

— Focus on your posture. Don’t cheat by leaning forward or hunching over to maintain your balance.

— Perform balance exercises when your muscles are fresh, right after your warm up and before you do your cardio workout.

—Don’t keep putting a foot down to reestablish your balance if you begin to wobble. Work to regain your position by engaging various muscles in your legs and torso, and only resort to placing a foot on the floor or repositioning your feet if you are about to fall.

The following exercise is recommended by Jazzercise founder and CEO, Judi Sheppard Missett, to strengthen your hip and back muscles while improving your balance.  If it is too challenging for you as described, you can place your hands on a countertop or other stable surface until you feel comfortable with the movement.

Stand tall with your feet hip width apart, and your knees and toes pointing forward.  Extend your right leg behind you, resting your toes on the floor as you reach your arms forward.   Keeping your body in a straight line from your toes to your fingers, slowly lift your back leg off the floor and reach forward like a seesaw.  Keep your left knee soft (slightly bent/not locked) to help you activate your leg muscles for better balance.  Try to balance for a moment before slowly lowering your toes to the floor.  Repeat up to 10 times before doing the exercise with the opposite leg.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com