How Good Is Your Balance?

“Here's a quick and easy way to evaluate your balance. While standing on a hard surface, raise one leg about a foot off the ground. (Some people may need a sturdy chair nearby for support.) See how long you can maintain this position. Research has shown that for people between the ages of 20 and 49, the average duration is 24 to 28 seconds; 50-59 years old, 21 seconds; 60-69, 10 seconds; 70-79, four seconds. Do this three times, raising your foot first to the front, then to the side and the back, and average your performance. This is your baseline figure.” (1)

Why is this important? Approximately 30% of persons aged 65 or older have an unintentional fall each year. In 2003, 13,700 persons aged 65 or older died from falls and 1.8 million were treated in emergency departments for nonfatal injuries.  “Falls cause the majority of hip fractures, which often result in long-term functional impairments that might require admission to a nursing home for a year or more.” (2) Approximately 15-20% of patients die within 1 year of a hip fracture and in older persons this can increase to 36% over the year following hip fracture (3) “Falls are the second leading cause of traumatic brain injury hospitalizations overall and the leading cause of TBI hospitalizations among persons aged >65 years.” (4) The average hospital charge for a fall related injury is over $17,086. (5)

“Exercises to Maintain or Improve Your Balance

Three times a week, spend 10 to 15 minutes doing the following sequence of one-legged exercises, either by themselves or as part of your regular workout.

After a couple of weeks, repeat the test and see how your balance improves. As in the balance evaluation, you may want to place a chair next to you for support.

A) In a standing position, with your arms extended straight out to the sides, lift one leg so that your thigh is parallel to the ground (your lower leg remaining vertical).

Hold this position for 15 seconds. Then lower your leg, rest a few seconds and repeat four times. Now switch to the other leg and do five repetitions.

B) From the same starting position, raise one leg out to the side, stopping at about 45 degrees. Hold for 15 seconds. Repeat four more times and switch to the other leg.

C) Extend your left arm straight out in front of you, and your right arm behind, while bending your torso slightly forward. Now raise your straight right leg behind you to a comfortable height and hold for 15 seconds. Repeat four times, then do the same with the left leg.

D) Arms out to your sides, standing on one leg, extend the other one out as far as you can, touching imaginary numbers on a clock face (start at noon, say, with your left foot, come back to the center, then proceed to 11 o'clock, and so forth). Bend the knee of your standing leg to reach out farther with your free leg. Switch to the other leg.

As your balance improves (or if it's already pretty good), you can increase the challenge in several ways.

You can perform the movements while standing on an unstable surface (a mattress, cushion, Bosu ball, wobble board or piece of thick foam). You can move your head slowly back and forth while you're doing the exercises. Or you can close your eyes while doing them.” (1)

1 - Washington Post, Tuesday, October 23, 2007; HE05

2 -http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5545a1.htm

3 - http://www.emedicine.com/emerg/topic198.htm

4 -http://www.cdc.gov/MMWR/preview/mmwrhtml/mm5213a3.htm

5 - http://biomed.gerontologyjournals.org/cgi/content/abstract/56/11/M686

You know that exercise promotes better health. Your doctor tells you to get more exercise. The government puts out official exercise recommendations for you to follow. And I'm always ranting about the importance of regular exercise.

So you go on a walk and then pat yourself on the back. Exercise accomplished-right?

This begs the question: Can you get fit by walking?

A research team at the University of Alberta took this question on in a detailed study. They compared a group that took part in a walking program with a group that did a traditional fitness routine at moderate intensity.

The results? The fitness level of the walkers was significantly lower than those who did traditional exercise at moderate intensity. Here is what the lead researcher, Dr. Vicki Harber, had to say:

"Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity."

Harber went on to say that, "You've go to do more than light exercise and move towards the inclusion of regular moderate activity, and don't be shy to interject an occasional period of time at the vigorous level."

Hmmm, so walking for exercise won't give you the health benefits that more challenging exercise delivers. What does this mean for your walking routine? Is there any place in fitness for walking?

What walking can do for you...

Don't get me wrong-there is a place for walking in fitness. If you are brand new to exercise then walking is the first activity that you'll need to master. Walking is a wonderful activity for you if your body is overweight, under conditioned and simply unaccustomed to moving much.

Look at walking as a stepping stone to fitness. It transitions you from the couch to the gym. Walking is just a notch above not moving-you'll burn a few calories and warm up unused muscles.

The problem comes when your exercise routine begins and ends with walking.

You see, like the study above pointed out, walking just won't deliver results. Your body is so efficient in its ability to adapt that you have to increase your exercise intensity in order to see results.

Beyond walking...

Once you have mastered brisk walking, you are ready for a new challenge, namely, resistance training. If you haven't tried resistance training then it may sound a little scary.

Isn't resistance training just a fancy word for 'lifting weights'? And don't you have to be an athlete to lift weights?

I understand your reservations about beginning a resistance training program, however the facts are undeniable-in order to achieve substantial health and fitness results you must use resistance training. Besides, you will soon find resistance training to be quite enjoyable and not something exclusive to athletes.

What are the benefits of Resistance Training? Just to name a few...

• Increase in muscle strength and tone
• Increase in metabolism (this means extra fat burning)
• Increase in bone density
• Injury prevention
• Improved posture
• Improved health (lowered blood pressure and cholesterol; lowers your risk for adult-onset diabetes, heart disease and certain cancers)
• Improved mood and self esteem

Wow-that's an impressive list of benefits. Resistance training is simply the way to go when you want to get fit. Couple a resistance training program with a challenging cardiovascular routine and you will be well on your way to achieving all of your fitness goals.

If you aren't seeing results with your current exercise program then it is time to give me a call.

Let's get you started on a program that offers the resistance training and cardiovascular challenge that your body needs. Contact me now!

No one's perfect. And guess what? A perfect person would be pretty boring. So why do expect yourself to be perfect? Learn to love who you are as you take active steps to improve your health and fitness level. Loving yourself means taking good care of your body through healthy eating and regular exercise.

Who says you can't have your quesadilla and eat it too? This recipe slashes the fat and calories found in traditional quesadillas while packing an enjoyable flavor punch in each bite. In a hurry? This recipe only takes 15 minutes to make-try it tonight. Servings: 2

Here's what you need...

• 4 ounces skinless, boneless chicken breast, cut into cubes
• 2 whole wheat tortillas
• 1/4 cup canned black beans, rinsed and drained
• 1/4 cup shredded nonfat mozzarella cheese
• 1/4 cup salsa
• 2 tablespoon nonfat sour cream
• 1 tablespoon paprika
• 2 teaspoon garlic powder
• salt and cracked black pepper to taste

1. Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.
2. Preheat the toaster oven to 350 F. Place tortilla on a cutting board. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
3. Cut the quesadilla into quarters and top with salsa and sour cream.

Nutritional Analysis: One serving equals: 255 calories, 3g fat, 35g carbohydrate, and 21g protein.

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