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January 2015 | Read this issue and more at www.healthandwellnessmagazine.net |
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your movements by feeling your
feet on the ground. Allow your feet
to be stable. Benson even suggests
spreading your toes to get an even
better grip on the ground. Walking
barefoot is a good way to practice
mindfulness.
We can all relate to that panicky
feeling we get when we miss a step
or trip on one. One fall – especially
for the elderly – can interrupt a person’s entire life. Although there are
no guarantees, good body awareness can help prevent potential accidents. So, think strength and stability the next time you hit the gym.
About the Author
Annette Racond is a Certified Health
Coach who has had her work published in The New York Times, The
Miami Herald, Chicago Sun-Times,
and Newsday, along with other major
publications.
Slow and
Steady:
Why Strength
Training
Promotes Good
Balance
By Annette Racond
Although it may not have a cool
reputation like running and weightlifting, balance deserves a place
in the spotlight, too. According
to Jim Benson, a personal trainer
who owns SNAP FITNESS in
Lexington, Kentucky, the most
direct route to achieving good bal-
ance is through strength training.
“The stronger you are,” says
Benson, “the more stability you’ll
develop throughout your body.
That’s the essence of balance. The
core is extremely important in the
whole balancing phenomenon. For
example, the plank posture, which
is common in yoga, is a great way to
build core strength. If you become
adept at the plank, you’ll increase
your body’s stability and that translates into better balance.”
“Unfortunately,” say Benson,
“balance often gets minimal attention until we lose our balance and
perhaps fall. It’s important to be
aware and mindful by slowing
down, so we can control our movements. At the gym, I’m a big believer in paying attention to technique
and not rushing through workouts.”
Although he says that exercises
like standing on one leg can aid
in balance, he is an advocate of
strength and stability exercises,
such as lunges and squats. If you
become stronger and more stable,
he is confident you’ll naturally
achieve better balance.
Effective exercises, according to
Benson, don’t have to be complicated or require elaborate
equipment. Another one
of his favorite exercises to
build both strength and balance is the simple “step up.”
Benson suggests stepping onto
a box or a plain ole’ step. “Take
slow, deliberate, and methodical
steps to work on balance. Or, skip
a step on purpose. This simple
exercise increases strength in
both the legs and core muscles,”
says Benson, adding that balance
exercises on a wobble boards
or something along those lines
works great in between exercises,
such as lunges and squats.
Be mindful of how your body
moves through space. When you
take a step, pay close attention to
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