Balance falls into the same category as flexibility and core strength. Our bodies need these to properly function, though it seems as though it isn’t a major priority to most people. Core strength works as an anchor for your body and helps maintain balance. Core exercises such as sit-ups or using a balance board will strengthen your core while improving your balance.
One legged exercises will also improve balance as you are focusing on strengthening your leg muscles. Tai chi is believed to improve flexibility, balance, cardio respiratory fitness, muscle strength, and endurance. Stretching is a wonderful way to improve balance and motion. Stretching a few times a week will improve balance, especially with a set of light weights.
Vision is a huge aspect in balance. Have you ever noticed it easier to balance when you have your gaze fixed on a particular area rather than looking all over? Vision works with the proprioceptive systems to maintain balance and prevent many falls. You can start by just standing up tall and closing your eyes without moving. Over time, combine a narrow base of support with some-leg balances while closing your eyes. This will definitely improve your balance.
Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out. Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.
Here is a workout to try: “A” for beginners, “B” is a bit higher intensity
Cardio- A-Walk for 15- 20 minutes B-Jog of run for 20- 30 minutes
A- 10 pushups standing against the wall or on your knees on floor
B-10 military pushups
A- 15 squats B-15 jump squats
A- 10 Modified Jumping jacks B- 15 jumping jacks
A&B 10-15 bicep curls
A&B 10-15 abdominal crunches
Repeat strength training 1-4 times depending upon your level of fitness
Always check with your doctor before starting an exercise routine!
Warm up for 5 minutes (exp. -walk, jog, march in place)
Squats 45 seconds, 15 second rest
Mountain Climbers 45 seconds, 15 second rest
Reverse lunges right leg 45 seconds, 15 second rest
Reverse lunges left leg 45 seconds, 15 second rest
Bicycle (abdominal) crunches- 45 seconds, 15 second rest
Pushups 45 seconds, 15 second rest
Repeat 4- 6 times
Stretch! Great job!!
Do not begin any exercise program with out consulting your doctor
Here’s is Your Weekend Workout (Beginner & Advanced Versions)
Try this workout: A is for beginners, B is for more advanced
Warm up walking & stretch 5 minutes
A- march in place 3 minutes
B-skip for 3 minutes outside or treadmill
A- 10 reverse lunges each leg
B- 10 jump lunges each side
A- 10 push-ups standing against wall
B- 10 military push-ups
A- walk or jog 10 minutes
B- sprint 10 minutes,( 30 sec sprint, 30 sec walk)
Tired of sitting in your chair dreaming about the body you could have if you didn’t spend all your time at work? Try these exercises to slim and tighten your abs!
The abdominal squeeze: All you have to do is sit on the edge of your office chair with your feet flat on the floor. Then with your spine straight, pull in your stomach as much as you can and hold the squeeze.
The elbow to knee: Begin by raising your left arm overhead and then lifting your right knee into the air while bringing your left elbow down and across your body toward your knee. Repeat on the opposite side.
The seated oblique twist: Place a pointer stick, ruler or broom stick across your upper back and shoulders. It’s held with your elbows bent at your sides, palms forward. Sit up tall on the edge of your chair with your knees bent and feet on the floor. You can also bend your elbows and place palms on top of your shoulders to do the exercise without the stick. Simply rotating your spine from side-to-side is all you need to do for the exercise, though it is important to keep your abs tight as in the abdominal squeeze exercise. You can also rotate to one direction and then back to center first before working the other side.