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Q: |
Losing Your Balance on One-Legged Moves?
Dear Tony,
I'm an older competitor (46) and I've found that my balance just ain't what it used to be. I'm still strong and flexible, but when a move requires balance, I lose it. I've noticed this in other older women as well. Is there anything I can do short of eliminating all one-legged movements?
Tina W. |
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A: |
Dear Tina:
Our sense of balance does diminish with age. Here's a simple way to test your balance. Stand near an object you can lean upon, close your eyes, then raise one foot off the floor. Most people over 40 cannot balance this way morethan 15 seconds. A person in their 20s can probably balance for two to four minutes in the same position.
Even if you manage closer to a minute, there are still plenty of things to work on now to improve your sense of balance.
10-10 Toe Raises. Stand near a wall or object for balance. Raise up on your toes ten times, without reaching out for support. Next, try to repeat this for ten times with your eyes closed.
One Foot Standing. Spend a little time each day standing on one foot, then the other.
Side Leg Lift. Stand near a support and lift one leg out to the side ten times. Repeat for the other side. Then repeat with your eyes closed. Perform this 2-3 times.
Soft-Surface Balance: Holding on to a support, stand on a piece of foam rubber not more than two inches thick. Then balance without holding the support for as long as possible.
Heel-Toe Walking. Walk across the floor heel-to-toe, several times.
These are simple things that everyone over 35 should be performing to retain their balance for sports, hobbies and everyday life.
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Ask Tony articles are reprinted by permission of Ms. Fitness magazine at P.O. Box 2490, White City, OR 97503. Ms. Fitness® is a registered trademark of Wally Boyko Productions, Inc., in the USA, Canada, European Union and other countries. All rights reserved. Wally Boyko Productions, Inc. P.O. Box 2490 White City, OR 97503 USA 1.541.830.0400 |
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