I have always trusted my athletic abilities. Rarely (ok never) an A+ student, my physical capabilities long served as a source of pride and even a pseudo security blanket for my ego when faced with challenging academic endeavors. To this day, the thought of a high school physics exam conjures dreadful feelings of self-doubt. But a Physical Fitness test? I felt only blissful confidence and an able-bodied certainty of success. And so it is with great mourning that I confess, as of last summer, at the age of 42, I officially lost confidence in my body. It started with a twisted ankle on the playground. While stepping down from a higher-than-expected jungle gym platform, my ankle buckled under my weight and caused me to go tumbling down the platform stairs. When I looked up, embarrassed and in pain, my kids were already on to the next activity. A cruel mammalian reminder of how the weak get left behind! I just laid there a minute in disbelief, physically incapable of standing up. Eventually I figured out how to stand after a nice 30 something came up and helped. But it was a humbling moment to say the least. It wasn’t even the injury per se that was so upsetting, it was the fact that no outside factor was to blame. My body was weak and off balance for no real reason other than age.
Since then, it has been a struggle to do many of my favorite activities at the intensity level I’m used to (play tennis, jog, dance) for fear of injury. It’s like being in someone else’s body, watching from the outside. But after months of rumination and denial, I decided to move on to steps 2 & 3 – acceptance and decision. I’ve done some research of my own and called on a few local experts in longevity, fitness and health for tips on the importance of balance and stability exercises to keep you active for the long haul. Here’s hoping we can all do the physical activities we love to do for as long as we can.
Note: As with anything health related, consult your physician before making changes to your routine or adding supplements.
DIY Home Exercises:
Heel to Toe Walking
Why? Recommended by a personal trainer at the New Orleans Country Club as an easy way to maintain overall balance. For best results, try it forward and back several times each day.
Single Leg Exercises
Why? With or without weights these exercises will help maintain your balance over time.
Bird Dog
Why? According to Healthline, “This exercise is suitable for people of all levels, including older adults, and it can be used to prevent injury, align your spine and recover from low back pain.
Classes:
Therapeutic Yoga Class, Spyre Center
A class designed with all bodies in mind. This class will be a flow-like movement class that combines basic body mechanics and posture awareness, with mobility and strength training, breath work and MFR techniques.
The Workout Within Class, Spyre Center
Why? The class integrates light and heavy weight training, mobility and stability work and core conditioning along with Plyometrics (one of the most effective types of training for stimulating bone growth). Short bursts of both aerobic (with oxygen) and anaerobic (without oxygen) work help you build cardiovascular endurance and muscle strength.
Fascia Fitness, Spyre Center
Why? It’s a therapeutic rolling class that includes fascia stretches, resistance stretching and ball rolling to improve the overall health of our fascial system. The lower body class will focus on the feet, ankles, and legs/glutes/hips and lumbar spine.
Bosu, Romney Studios
Why? According to a Men’s Health article, “The real function of the bosu is to challenge stability and balance. The imbalance caused by Bosu balls forces the muscles acting on a specific joint to fire in a way that keeps the joint stable—thus strengthening the muscles.”
Bonus: If you’re short on time, Romney Studios also has streaming platform which offers mat pilates, bosu and yoga classes in the comfort of your own home.
Tai Chi: Introduction to Yang Long Form, Longue Vue Gardens (classes Saturday at 8:30am)
Why? Harvard Health Publishing proclaims Tai Chi as the best exercise for balance and offers, “Tai Chi combines the physical components needed to stay upright—leg strength, flexibility, range of motion, and reflexes—all of which tend to decline with age.”
Supplement:
Cymbiotika D3 & K2, Vibrant Market
Why? For bone health and immune support. Also, according to Tod Cooperman, M.D.,taken in moderation Vitamin D and B12 may decrease the risk of falls.
Circumin Lyposomal Liquid, Remedy Room
Why? This supplement claims to alleviate joint pain, muscle soreness, and fatigue and also works to combat inflammation.
Cymbiotika Daily Inflammation Support, Vibrant Market
Why? According to maker, “so you can function at your peak potential and get back to doing what you love with more flexibility, mobility, and comfort.”
Metagenics SPM Active, Earthsavers
Why? It claims to improve joint health, sleep and mood.
Wear:
Why? According to Well & Good, the right pair of sneakers can decrease our chances of tumbling down. Many shoes can add more support and stability by preventing slipping and sliding. Everyone will have different issues so make sure to find out more about your individual feet before choosing something.
Arch supports, Orleans Shoe Co
Hoka Bondi 8, Orleans Shoe Co
Hoka Arahi 6, Varsity Sports
New Balance Fresh Foam, Varsity Sports
Equip:
Split-Pedal Stability Chair, Merrithew
Why? Upper- and lower-body strength and conditioning, enhance stability and improve body control.
Merrithew Stability Barrel Lite, Dicks Sporting Goods
Why? Used curved side up, it’s ideal for exercise in supine and side-lying positions. Put the barrel on the curved side down, and it becomes a wobble board, with a flat platform and padded base.
Calia Stability Ball, Dick’s Sporting Goods
Why? Among the multitude of exercises, you can do, you can also use it while watching tv or working on the computer.
Airex Balance Pad, Power Systems
Why? Their site says, “balance pads are said to improve balance, strength, ankle/joint stability, stamina and coordination by adding challenge to an existing workout and aiding in rehabilitation.”
Listen
The Drive Podcast: The Art of Stability
Why? Peter Attia is the current guru of longevity. His podcast is constantly challenging preexisting notions and suggesting solutions.
Prehab Podcast
Why? The Prehab Podcast describes itself as, “An educational platform that teaches people how to take control of their own health through online physical therapy. This show will arm you with the knowledge to address your aches and pains, optimize performance, promote longevity.”
Split-Pedal Stability Chair, Merrithew
Calia Stability Ball, Dick’s Sporting Goods
Merrithew Stability Barrel Lite, Dicks Sporting Goods
Airex Balance Pad, Power Systems
Cymbiotika D3 & K2, Vibrant Market
Metagenics SPM Active, Earthsavers
Circumin Lyposomal Liquid, Remedy Room
Cymbiotika Daily Inflammation Support, Vibrant Market
Hoka Arahi 6, Varsity Sports
New Balance Fresh Foam, Varsity Sports
Hoka Bondi 8, Orleans Shoe Co
Sale Picks:
Ongoing, 30-70% off Summer Sale, Angelique
Buy One, Get One Half Off* (7/1 –7/31), Eye Wares
