Exercise Over 40 - The Focus on Balance and Coordination

One component of fitness that we often take for granted is that of Balance. It seems like such a simple thing and as kids we test our balance with games and sports but as we get older we have to make a conscious decision to work at balance skills. When we lose our ability to balance, we become less coordinated and there is a stronger tendency to fall and hurt ourselves. In watching people on an icy sidewalk just yesterday I realized that being able to compensate for the little slips and slides I felt fairly safe because I have been working on my balance routine. This didn't come easily however. I was the one at the back of a fitness class trying to stand on one leg and wobbling from side to side. I could see the instructor making an effort NOT to look my way so I didn't throw her off balance!

To work on your balance is easy and doesn't involve expensive high tech equipment. A strong core area and core strength training go hand and hand with your ability to balance. Yoga and Pilates use a great deal of core training, typically all you need is a mat. A large part of these styles of exercise is coordinating movements through having a healthy mind and a healthy body. Focus and concentration during your exercise routine, while staying relaxed.

In a strength training routine, using a stability ball is a good starting point. Seated on the ball for a bicep curl for example has you holding your core up straight and forcing you to hold your balance. Laying the ball for abdominal and chest exercises has the same effect. You need to hold your hips steady to avoid falling off the side. You can change up the routine with the ball to increase the challenge or switch to a more difficult piece like a Bosu ball or stability board in time. These three pieces are relatively inexpensive and usually come with instruction. A trainer may be the ticket to introduce you to new equipment for safety reason but work with what you have and can afford to do.

With no equipment at all you can do exercises like a squat one leg at a time to work on balance. There are many leg exercises and leg raised to the front and sides working abdominals and oblique's that will work the core area very effectively. You will feel the sole of your foot wiggling and pressing down to try and compensate for the weight shift. Not ready for a single leg? Move your feet in closer to narrow your support and force you to work on your balance. Another one that doesn't cost a dime, close your eyes. Like we said before, a healthy mind and focus will be your best ally when working on balance.

Just a few balance challenges added into your workout routine is an easy and effective way to allow you to move with skill and confidence. You will learn to coordinate your moves through focus and concentration that work to challenge not only your body, specifically your core area, but also you mind!

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