Happy 2013 from your Cenegenics-Denver Team!

New for 2013 is a monthly Quick Tip email from Bethany, the Cenegenics-Denver Nutrition & Exercise Counselor.

January’s Quick Tip is on balance.

Balance is an often overlooked piece of the fitness puzzle. It is necessary to help us maintain stability while moving and to right us when we stumble. As we age, our ability to balance decreases. The good news is the skill of balance is easily improved with 10-60 seconds of practice every day.

When you balance on one foot, you want to think about distributing your weight equally over 4 points on your foot – 1 under your big toe, 1 under your baby toe, and 2 on your heel.

How to Balance

  1. Stand with both feet firmly planted on the floor. (Shoes provide extra support. You may stand barefoot or in socks to increase the challenge.)
  2. Lift your non-dominant foot off the floor.
  3. Distribute your weight (as described above) on your dominant foot.
  4. Place a small bend in your knee.
  5. Tighten your abdominal muscles (pull your belly button away from the waistline of your pants).
  6. Ensure your shoulders are directly over your hips.
  7. Hold this position for 10 seconds and switch feet. (Increase the amount of time held as you become more skilled.)

For further instructions and photos, you may visit http://www.acefitness.org/acefit/exercise-library-details/0/112/

Easy places and times to practice your balance include while you are in the bathroom brushing your teeth, while you are in the kitchen washing dishes, and while you are in the checkout line at the grocery store.

Practice a little bit each day and you’ll pass your next balance assessment with flying colors!

Never hesitate to reach out with questions about balance or about your programming.