Balance Part 2

How are your flamingo skills coming along??Did you improve your ability to stand on one leg for a longer period of time??If you didn’t practice, what stopped you?

Here's a tip: to help clients develop consistent exercise habits, I often recommend they practice one specific movement when they have a minute free, for instance while waiting for the microwave to heat something, waiting for their coffee to brew or waiting for a phone call, text or email.?By focusing on one skill for a short amount of time (less than a minute!), you’ll be surprised at how many times you can practice throughout the day.

I'm recommending you practice your single leg balance, however, the skill could be pelvic tilts or hip circles when you have 30 seconds free and some privacy.?Or calf raises or squats.?Or an upper body stretch.

As I mentioned in Balance Part 1, balance is complex system.?Having “good” balance involves more than your physical ability to stand upright against gravity. Staying upright is also affected by external factors.

While not a complete list, let’s review a few external factors which can pose problems for your balance:

·??????gravity

·??????weather

·??????wind

·??????ground

·??????slope

·??????tripping hazards

·??????shoes

Not much you can do about gravity except understand that it exerts its power on us throughout our lifetimes. Because of gravity's constant force, our bodies have to build stronger bones and muscles in order to move. When astronauts would return to earth, they had significant muscle atrophy due to the lack of gravity in space. So keep moving and let gravity do its thing.

Weather is a more obvious factor affecting balance than gravity-ever try walking into a head wind or driving rain?

The type of ground you stand or walk on matters: smooth pavement is easier and safer than walking on uneven bricks or cobblestones.?Grass can be an issue if the ground is wet or isn’t level.?Wet grass is extremely slippery-not good for staying upright! Walking or running on concrete is hard on joints over time.?If you’re a runner/jogger, consider running on a well maintained track rather than sidewalks which are often concrete.

Slope is difficult for some folks particularly those with lower body orthopedic issues such as hip or knee arthritis or those who have weak leg muscles. Both uphill and downhill can be equally challenging.

Tripping hazards are everywhere! ?Look out for:

·??????curbs

·??????stairs

·??????uneven bricks/cobblestones/pavers

·??????potholes

·??????sidewalks with frost heaves

·??????tree roots

·??????water on the ground

·??????pebbles/rocks ?

At home, throw rugs, threshholds & mats can be problems too.

Shoes matter.?High heels, heeled boots and most backless shoes like flip flops and slides affect your gait i.e. how you walk. Wearing these types of shoes affects how your feet contact the ground and how your body weight gets distributed over your feet. Some clients have had their shoes slip off when walking in backless slides. Losing shoes can happen in cushy, loose slippers as well. My clients have reported low back pain, tight calves and problems with their Achilles after wearing heels and backless shoes over time.

Better choices are usually shoes with a low or no heel and shoes with backs (which can include sandals).?Consult a foot specialist, your physical therapist or your doctor concerning shoes and your individual situation.

Further recommendations:

Once you've established a consistent routine of practicing your single leg balance, continue to challenge your balance using a variety of ways.?The more variety the better. ?

We all need different types of balance exercises in order to help our bodies when we encounter unanticipated and potential unsafe factors as mentioned in this article.

A fitness professional or a physical therapist can assist you in suggesting appropriate balance exercises beyond the single leg balance offered here.

Balance Part 3 will look at internal factors affecting your balance.?In the meantime….. make like a flamingo!

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