Balance out those later decades
COLIn pEDEn, b.sC
>>
If there’s a cluster of decades behind
you, and you’re wobbly and off bal-
ance on a demanding hike or even lugging
groceries up the stairs, don’t be surprised.
Balance and stability decline as we age,
but something can be done to help reverse
or slow down this process through exercises
that strengthen the muscles at the center of
your body – the area around your trunk, your
centre of gravity, your core.
A strong midsection combats poor pos-
ture and low back pain, and can help prevent
falls, especially in older adults. Without core
strength, you’re more likely to suffer from
back pain, lose your balance and fall, or hurt
yourself in physical activity.
Balance boards, stability balls, Bosu balls,
yoga and Pilates can all help your balance. In
core training, your joints and muscles work
in tandem, just the way they do in real life,
like when you’re keeping your balance as you
bosu ball squats
climb a hill with a backpack.
Winter often interrupts outdoor fitness 1. Start with feet nearly shoulder-width apart on a Bosu, with a slight bend in your knee,
routines, so here are some ideas for core maintaining a neutral spine.
conditioning at home or in the gym. 2. Lower your body until your knees reach a 90-degree angle. Distribute your body
weight evenly along the bottom of your feet and maintain the same distance between
your knees.
3. Stand back up into the starting position, maintaining the distance between your slightly
bent knees, and repeat the action.
Do three sets of 12 to 15 repeats. To increase the workout, hold hand weights on your shoulders
or a medicine ball in front of you.
bosu crunches
1. Lie down with the Bosu under your mid-back, back far enough to
feel a stretch through your stomach, but not a strain in your back.
2. Keeping your chin up, slowly raise your upper body up in a crunch
position while keeping your feet on the ground.
3. Slowly lower yourself back down to your original position
and repeat.
Do three sets of eight to 15 repeats. To increase the workout, hold
a weight under your chin, or lift alternate legs as you crunch.
A Bosu ball (it means “both sides up”) is about
half a stability ball with a flat undersurface.
28 OTTAWA >> WINTER 2007/2008 www.OttawaOutdoors.ca
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