Previewing Balance Gadgets

In addition to balance-specific exercises, you can find some helpful gadgets for training balance at equipment specialty stores. Three catalogs, Fitness Wholesale (800-537-5512), SPRI® (800-222-7774), and Power Systems® (800-321-6975), all sell these gadgets through their catalogs and through their online Web sites. Many of these training tools come with helpful manuals that demonstrate exercises.
One of my favorite is a balance board, a round board balanced on a knob or a ball. You stand on this and balance in a variety of oneand two-legged positions. With her background as a yoga and Pilates trainer, Shirley loves stability balls, foam rollers, and the BOSU®. Available worldwide, the BOSU is a dome-shaped training product that can be used right side up or upside down. That is why its name comes from “both sides up.” The BOSU comes with great workout routines.

Balance-specific Exercises

While you can improve balance by practicing ancient East Asian movement arts, you can also do balance-specific exercises. Whatever approach you choose to improve your balance is appropriate. The key is to select the exercises that appeal to you and motivate you to do them regularly. We think that balance-specific exercises like the ones listed below are taught best one-on-one or in small groups supervised by a trainer or physical therapist with a practiced eye and in-depth knowledge of anatomy and body alignment. However, you can also do a number of excellent drills on your own. Keep in mind that balance exercises are about quality not quantity. Focus hard when you perform the following moves, and don’t get frustrated if you’re not graceful at first. For example, walking across a low wooden beam, or pretending you are, requires a constant correction of knee, hip, and head alignment. All of your muscles from head to toe must work in synch in order for you to glide across the beam without extending your arms in the air or wandering off the edge. This can be tough at first, but with practice, you can master this move in just a few sessions. After a while, balance exercises awaken reflexes and add to body awareness and control on a subconscious level. This can translate into lasting improvements in posture and overall quality of movement.
Do these exercises two or three times a week at the end of your regular weight training sessions. Start with one set of each exercise and gradually work up to three sets. If you feel that you need more work, try an additional session or two each week. This type of training is deceptively challenging and can leave you feeling exhausted and sore if you overdo it at first. Even if you know other balance exercises, don’t do more than four moves in a session.

• Balance beam walk: Walk slowly across a low wooden beam, while maintaining a tall posture, keeping your knees forward and your hands relaxed at your sides. If you don’t have a balance beam, draw or tape a straight line 6 to 12 feet long on the floor. Place one foot directly in front of the other and stay as steady as possible. If you fall off the beam or wander off your line, simply get back on and continue from that point. See Figure 20-2.

Focus your eyes on the end of the beam to help you keep your balance.
Easier version: Extend your arms out to the side, but only as much as is necessary. Aim to make three back-and-forth trips.
Harder version: Walk backwards.

• Fulcrum: With your arms relaxed at your sides, stand on one foot with your other leg extended behind you and a few inches off the floor. Lean a few inches forward and maintain your balance for up to one minute. Then slowly bring your foot back to the floor, and repeat with your other leg. Do three to five repetitions with each leg.

Easier version: Rest your fingertips lightly against a wall, chair, or other sturdy object.
Harder version: Lean forward a few inches more. When you get good at this, lean forward until your torso is perpendicular to the floor.

• Ostrich: With your arms relaxed at your sides, stand on one foot with your opposite knee bent and your opposite foot a few inches off the floor directly in front of you. Hold this position for up to a minute, slowly return your foot to the floor, and then repeat with the other foot. Do three to five repetitions with each leg.

Easier version: Rest your fingertips lightly against a wall, chair, or some other sturdy object.
Harder version: Do the exercise with your eyes closed.

Practicing Yoga, Tai Chi, or Qigong

The ancient practices of hatha yoga, tai chi, and qigong that come to us from India and China are rooted in cultural traditions that included these exercises as a way of maintaining physical, mental, and spiritual well-being and balance. Numerous modern studies of these practices substantiate these benefits after putting them to the test with rigorous scientific analyses. All these practices are suitable for people of all ages, young and old, and are particularly attractive to older adults because they can be pursued on a gentle basis. While many American practitioners of yoga enjoy more vigorous styles, these exercises can be easily adapted to suit a variety of levels as shown in the accompanying photographs.