A tightrope walker who performs without a net definitely has it. A CEO who works 100 hours a week certainly doesn’t.
A cyclist who does not maintain it often has falls.
What is the answer to this pithy riddle?
This is the subject of today’s article because the title of today’s article is true. That regardless of age, it is better to improve your balance.
By now, you’ve heard horror stories, I’m sure, about an elderly person falling temporarily after losing it, and the consequences of the beginning of the end that result.
How this loss of balance leads to a broken hip. How even after the fracture healed and months of PT, this elderly person still hasn’t regained his mobility.
How this loss of mobility means an elderly person can no longer live at home and spends the rest of their days in an assisted care facility.
An article found on the Centers of Disease Control and Prevention website suggests you’ve heard such a story more than once before opening your eyes to this revelation: “Every second of every day, an elderly person (age 65 and more) suffers a fall of in the United States – making falls the leading cause of injury and death from injury in this age group. This rate, the article explains, translates into more than 3 million emergency room visits , more than 300,000 hip fractures and more than 32,000 deaths.
But today’s title maintains the balance that should be improved regardless of age.
So what’s the point of doing it if you’re not well into your golden years or even approaching those that usher in them? What if you’re young or young at heart and you’re still able to do – and enjoy doing – what others might consider downright dangerous?
Like performing tricks on a skateboard or stunts on a motorcycle, hitting 60 miles per hour on skis, or descending a steep downhill almost as fast on a bicycle.
The answer includes more than the obvious. While better balance might be enough to keep your bike upright when that steep descent contains a tighter-than-expected turn with some gravel strewn over it – preventing the next ride you take from being in an ambulance – it’s just as likely to save the day during a more mundane activity.
Like when you’re cleaning the gutters and straying too far from a high rung of the ladder. Or when you’re hauling groceries from the car and absentmindedly tripping over that crooked porch step you’re always warning others about.
Since you’re probably not a big fan of most of the mundane activities that make up everyday life, you’ll be glad to know that a great way to improve your balance is preventing the weightlifting you should do two or three times a week to become another one of them. Simply do most of the exercises you do for your upper body while standing on one leg.
Without delving too deeply into the brain-damaging science behind its benefits – like the difference between efferent and afferent messages produced by your motor neurons and sent and received by your brain – “Why a Leg?”, an article by Mark Fisher, owner of Mark Fisher Fitness in New York explains why this works.
Lift one foot off the ground just before you begin your first rep of the given exercise, Fisher explains, and you now have to resist the movement before creating it. A muscle group called the lateral subsystem gets “in gear” to do this, keeping your legs, hips, and spine in place.
Essentially, you’re engaging core muscles before performing an exercise that doesn’t just focus on strengthening your core.
But, as Fisher argues, a good strength workout involves as many muscles as possible, so it would behoove you to do some of the upper body work you normally do on two legs while standing on one. To prove it, I want you to stand up.
Get up right away and do the move used to perform a weightlifting exercise you’re sure to know, alternating dumbbell bicep curls — but without the dumbbells.
Do a few easy ones just to warm up and then increase the effort. Really tighten the muscles in the front of your arm.
Now lift one leg slightly off the ground while continuing the alternating motion of the arms.
Immediately you will feel your abdominal muscles and the leg you are standing on working harder. This leg may even wobble a bit, but then you will find what you are looking for.
Now, that swing is why single leg lifts for your legs haven’t been mentioned yet. Because that swing is sure to increase if you try any variation of single-leg dumbbell squats or deadlifts – although all are really effective ways to work the quads, hamstrings and hamstrings. buttocks.
So if you’re really up for a challenge, try both. At first, just use your body weight and work inside a squat rack or have something sturdy nearby that you can hold on to for standing.