Everyday Tips and Recommendations From Stephanie Mansour, some things to do every day: n When you’re walking to the restroom, do it slowly in a straight line, as if you’re on a tightrope. n If you’re cooking in the kitchen and standing in place, try balancing on one leg while you’re lifting the other one. n Press down through the heel and pull your navel in toward your spine to engage your core. Unstable blood sugar levels, nutritional deficiencies, blurred vision, inner ear infections and side effects from medication can also contribute to poor balance. It’s important to find the source of balance issues with a physician. From Kollins Ezekh, here’s a basic exercise that anyone can do at any age: n Start by simply balancing on both legs, using support if needed. By doing this, you can work on reducing relying on your support and placing your feet closer and closer together with your eyes closed. n When you’re ready, try balancing on one leg. You can do this for 30 seconds at a time and repeat this three to five times. Don’t forget to make sure you give both legs the same attention. As you get more advanced, you can step it up and balance on one leg with your eyes closed while performing an activity, like hopping in place. In whatever you do, make sure to always work each leg evenly. motor function. A 2016 study published in the Journal of Physical Therapy Science reveals that women over 60 with higher serum vitamin D levels exhibit better stability and strength in their lower extremities. Overall, fostering good balance pays off in the long run. Ross notes, “Ideally, the time to start proactively doing activities that stimulate your balance is way before that first fall in your 50s and 60s.” Marlaina Donato is the author of several books and a recording artist. Connect at AutumnEmbersMusic.com.
No one saves us but ourselves. No one can and no one may. We ourselves must walk the path. ~Buddha
Tips for Optimizing Summer Outdoor Fitness by Rowena Dziubla
Photo by Javlindy for Adobe Stock.jpg
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ow that the weather is getting nicer, think about getting active outside. This not only gets us some vitamin D, but may also include groups of friends and family getting fit together. Here are five tips to maximize outside fitness. n Dress appropriately. We often dress for the weather, when we should dress for the activity. If we are comfortable, we will likely want to partake in that activity more frequently. n Acquire the proper equipment. We don’t have to buy the best of the best, but consider consulting a coach or expert on what are absolute essentials for the activity. This reduces the risk of injury. n Consider how we will fuel our workout—a cheese stick an hour before for long-lasting energy, a piece of fruit for immediate refuel or a protein shake for repair. Fueling our workout properly will give the best results and minimize soreness so we can be active more frequently. n Get creative. We don’t need fancy equipment to get a good workout in. Rucking, for example, is a weighted hike that will not only improve core stability, but strengthen the shoulders and burn more calories than walking alone. n Enjoy the outside. Put some effort into the workout, but also take the time to appreciate our surroundings and the people we are with, or perhaps allow some time to really focus on our own thoughts. A great outside workout can be just as meditative as an indoor hot yoga flow. Rowena Dziubla, a certified ACE personal trainer and L1 CrossFit certificate holder, is the owner and head coach of Get Fit EGV. For more information, call 773-819-7459, email CoachRo@GetFitEGV.com or visit GetFitEGV.com. See ad in the Community Resource Guide and the Business Directory at NAChicago.com. July 2020
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