Incorporating Balance in Your Workout

Balance is a pivotal part of any workout routine, however, it is often overlooked and not included in general training.  As we get older, balance becomes increasingly important to incorporate because it is lost quickly once we reach adulthood.  Maintaining or improving balance pays off as we get older by reducing falls and joint fractures, which ultimately lead to needing joints surgically replaced.  Balance can be included separately in a workout routine, or it can be combined with other exercises for a greater challenge.  Below are some examples of including balance exercises  in combination with other exercises.

1. Bicep curl while standing on one foot. (Beginner)

 



A) Downward (beginning) phase
B) Upward (ending) phase

Keep those abs tight!





2. Bicep curl in Warrior 3 position. (Intermediate to Advanced)

Downward (beginning) phase




With this exercise, it is very important to squeeze the muscles in your rear end as well as your abs the whole time.

Upward (ending) phase







The first two examples can also substitute a different free weight exercise while holding the balance position.  For example, performing a tricep extension while balancing on one leg, or while standing in Warrior 3 position.

3. Single leg Squat. (Intermediate to Advanced)

 



Upward (beginning) phase - standing
Downward (ending) phase - bending the knee

As with any squat or lunge exercise, squeeze the muscles in your rear end and your abs.




4. Single leg Calf Raise. (Beginner, Intermediate, or Advanced)

Downward (beginning) phase - standing
Upward (ending) phase - raising up to the ball of the foot

Keep those abs tight!




Any of these first four examples can be made more advanced by adding free weights to the exercise.  For example, with the single leg calf raises, a shoulder raise could be incorporated; or with the single leg squat, the weights could be held by your side to add extra weight to the exercise. 

These next examples are all meant for those who are beginners to balance training, or for those who have poor balance.  If in doubt, start with the beginner exercises; you can always make your workout more challenging as you go along!

1. Standing with one foot raised for 30 seconds or more.

For this exercise, make sure you squeeze the muscles in your rear end, and your abs.





2. Standing with one foot balanced on an exercise ball rolling back and forth for 30 seconds or more.

Beginning phase - leg bent
Ending phase - leg extended

Again, make sure to squeeze the muscles in your rear end, and your abs.



3. Standing with one foot directly in front of the other for 30 seconds or more.

Okay, goofy picture, but effective!  For this exercise, you stand with one foot directly in front of the other (heel to toe) with arms by your sides or above your head for balance.  Just think of "walking the line" for an officer :)

Keep those abs tight!





You can make the beginner exercises more challenging at any time by adding free weights.  For example, doing a bicep curl while you roll the exercise ball back and forth; or performing an overhead press with free weights while standing with one foot directly in front of the other.

When you begin adding balance exercises to your workout routine, even the easiest ones can be challenging if you haven't done them before.  Keep with it, and remember to challenge yourself as they get easier so you continually improve your balance.  A little bit of balance work here and there can save you from hip replacement surgery later...seriously!!!

Why do you work out?

Why do you work out?  This is a valid question, especially since so many people struggle with getting up and getting active!  There are some general reasons that most people would list as to why they work out; mainly in regard to maintaining the health they currently have, or achieving a particular health goal.  I believe, however, that working out is an intensely personal endeavor, and must have a personal motivation to match.  You are probably the only person who understands what will perfectly motivate you and keep you on course to make exercise a lifetime achievement.

When you exercise without personal motivation, you have nothing that will make you “stay the course.”  Exercise isn’t just for the purpose of losing ten more pounds, or improving your 40yd sprint time; if your only motivation is performance, I’ve got news for you!  You won’t keep going forward once you’ve met your goal – I mean, why do you need to?  Your motivation was merely for better performance or to look a little bit better in that swimsuit; these types of goals will only carry you so far.

Motivation goes deeper than performance or appearance; you have to truly believe that what you’re doing has a point for the long haul or you won’t keep doing it.  Think about it – why do you continue to work a particular job? Why do you maintain good friendships?  Because there is something that intrinsically motivates you to keep doing these things whether or not a goal has been met in these areas.  They have purpose and meaning that you assign them.  Take some time to think about why you want to be healthy and how exercise can help you maintain or achieve health.  Think about what will motivate YOU to keep a work out schedule no matter what…something more powerful than excuses or easy outs that interfere with your commitment to health.

Perhaps sharing my reasons for exercise will help you identify your own.  So why do I work out?  I work out because I only have one body, and want to maintain it as best I know how – I don’t want to be someone who puts more time, money, and upkeep into my possessions than my body.  I want to be able to enjoy life and love with my family and not be hindered because I’ve made poor choices in regard to my health.  I want to go hiking just because I feel like it, when I feel like it, without having to consider how much more active I need to be to “make it through” a hike without keeling over!  I work out so I can go Salsa dancing and two-stepping with confidence that I won’t be exhausted after an hour of dancing.  But most of all, I exercise because it is some of the best quality time I get with my husband where we set goals together and help each other meet them; we have learned how to encourage and push each other in just the right way to help one another achieve ALL our goals.  Those things are very motivating for me and help me push through the days when I don’t really feel like working out.

So…why do YOU work out?  What makes exercise “worth it” to you?