BALANCING ACT

fit body

BALANCING ACT Exercises for Strength and Stability

by Marlaina Donato

Good balance is something we may take for granted until an unexpected fall brings our attention to a brewing problem. Slower reflexes, unconditioned muscles and changes in eyesight can all compromise balance. Statistics show at least one in three people over the age of 65 suffer from injuries related to falls, but regular core-strengthening balance training, yoga and tai chi can lower the risk considerably.

Marching in place and simple exercises added to a customary after-dinner walk on summer evenings can also go a long way. According to a 2013 study of senior women published in the British Journal of Sports Medicine, exercising not only reduces the likelihood of falls by 37 percent, but also the severity of injuries such as broken bones by 61 percent.

“Balance is a skill, and like any skill, it gets better with practice,” says Mike Ross, a Chicago-based performance enhancement specialist and author of The Balance Manual. “The problem is people gradually spend less and less time standing and moving around— chasing kids or doing yard work—and spend more time watching television or sitting in front of the computer.”

Whole Body Equilibrium

Balance training for all ages helps the body to move fluidly as a singular, balanced unit. Stephanie Mansour, a Chicago fitness expert and host of the PBS weekly Step it Up with Steph show, says, “Some people who have hip or back pain may have an imbalance: One side is more developed than the other. Other people may feel wobbly during workouts or walking upstairs, or less agile while getting in and out of cars; doing everyday movements. Balance training will help improve those everyday activities.”

Balance into Summer n Practice walking on stable logs while hiking in the woods or walking in a straight line on the beach. n Take a balance-boosting paddleboard yoga class. n Take a few moments to breathe deeply while balancing on the balls of the feet in the yard or on the balcony each morning.

Full-body exercises engage core muscles to stabilize movement. “You’ll be surprised by some muscles that are triggered that are otherwise less engaged during traditional exercises. No matter where you start, it only takes a few minutes of balance work a day to make a difference,” says Los Angeles fitness trainer Kollins Ezekh, emphasizing the added benefit of improved posture that naturally reduces lower back stress and resulting chronic pain.

Balance training also packs a positive punch for brain health by focusing the mind and improving cognitive function while lowering stress levels.

Everyday Activity

Being proactive throughout the day and adopting simple habits have far-reaching effects. “Start in the morning when you’re getting dressed for the day and pay attention to which foot you balance on first to put your legs in your pants. Consciously do the opposite. When you’re drying your hair or brushing your teeth, balance on your tip toes,” suggests Mansour.

Ross recommends staying active in the daily routines. “Make a point of breaking up long periods of sitting like desk work and [watching] television. Get up and play with the kids instead of watching them. If you can, do your own housecleaning and yard work instead of hiring someone. Find a sport that you can engage in as you age. For instance, you might play tennis in your 20s and 30s and then pickleball and Ping-Pong in your 50s.”

No matter what type of training we choose, there’s a way to fit in balance elements. “You can try yoga, where the different poses really challenge your balance strength,” says Ezekh. “When doing weight training, you can do lateral exercises with dumbbells on your shoulders or even squatting movements. You need to use your balance strength to prevent yourself from swaying or toppling over. Even exercises like walking down steps require proper levels of balance.”

A Steady Diet

Vitamin B 12 -rich foods, including wholegrain cereals, plant-sourced milks, eggs, sardines and nutritional yeast, as well as resveratrol-rich fruits like grapes or blue

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 to- ward 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.

berries, can help improve coordination and 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.

LOCAL RESOURCE StepWISEnow, 325 S. Highland Ave., Ste. 109, Briarcliff Manor, NY. For info, call 914.292.0602 or visit StepWISEnow.com. Read article on page 18.

Please call ahead to confirm times and dates. Pre-register early to insure events will have a minimum number to take place. To place a calendar listing, email us before July 12 (for the August issue) and adhere to our guidelines. Email WPCcalendar@naturalawakeningsmag.com for guidelines on how to submit listings. No phone calls or faxes, please.

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Awaken Wellness Fair …Awaken to Your Best Self… It’s all about body, mind and spirit! Readers & Healers Spots available

Saturday, July 25, 2020 ~ 10am to 5pm In comfort & safety of your own home

AwakenFair.com Appointments must be booked by 9pm July 24 at www.awakenfair.fullslate.com

WEDNESDAY, JULY 1

Free Online Lecture: The Immune System: Balancing the Microbiome – 6-7pm.With Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician. Harrison Public Library, 2 Bruce Ave, Harrison. Register for online lecture: 914.835.0324. HarrisonPL.org.

Virtual Insider’s Guide to Natural Motherhood

– July 1, 15 and 29. 8-9pm. With Anna Lopez. Tips for the pregnant mama while learning how to naturally, in comfort and aligned with nature, navigate pregnancy, birth and early postpartum. $10. Nurspace.com/calendar. THURSDAY, JULY 9

Monthly Four Part Virtual Webinar Series:

You Are Energy – 4-5pm. With Anne Bentzen. Participants learn to carry energy responsibly, release limiting beliefs, raise vibration and create the reality intended. Details/registration: 914.588.4079. Balancing4Life.com.

Quit with Quinn, Addiction-Free Naturally

– 6-7pm. These addiction cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q&A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Via Zoom. Details: 914.473.2015. QuitWithQuinn.com. SATURDAY, JULY 11

Two Year Anniversary Party and Psychic Fair

– 11:30am-6:30pm. Psychic, tarot and tea leaf readings, vendors, raffles and more. $25. Angel Aura Spiritual Boutique, 12 W Main St, Pawling. 845.493.0432. AngelAuraBoutique.com. SUNDAY, JULY 12

Living with Heart & Soul Advanced Energy

Healing Class – With Bernadette Bloom. Topics include: The Family Soul, Subtle Bodies, Walkway Over The Hudson

Spiritual Triad, Limbic System and The 7 Rays. Chappaqua. Also online via Zoom: 239.289.3744. TheEsotericBloom.com.

TUESDAY, JULY 14

Free Online Lecture: The Immune System: Balancing the Microbiome – 6-7pm.With Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician. Warner Library, 121 N Broadway, Tarrytown. Register for online lecture: 914.631.7734. WarnerLibrary.org. THURSDAY, JULY 16

Quit with Quinn, Addiction-Free Naturally

– 6-7pm. These addiction cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q&A regarding smoking, alcohol, sugar, overeating and weight loss. Free. Via Zoom. Details: 914.473.2015. QuitWithQuinn.com. FRIDAY, JULY 17

Virtual Intimacy Retreat for Couples – July 17-19. Live, experiential workshop via Zoom designed to create magic in relationships. Led by Diana and Richard Daffner, authors of Tantric Sex for Busy Couples. Homeplay assignments break up screen time. For additional dates: 941.349.6804. IntimacyRetreats.com. SUNDAY, JULY 19

Guided Meditation Online – 4-5pm. With Stephanie Scavelli. Take an easy seat and follow along while traveling into one’s mind to find a quietness Free Online Lecture: The Immune System: Balancing the Microbiome – 7-8pm. With Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician Mamaroneck Public Library, 136 Prospect Ave, Mamaroneck. Register for online lecture: 914.630.5890. MamaroneckLibrary.org. VirtualCloth Diapering 101 – 8-9pm. With Sophia Media. Why choose cloth over disposables? Class discusses everything about cloth diapering, from types of cloth diapers to home laundering. Bring questions/concerns/fears and an open mind. $20. Nurspace.com/calendar. THURSDAY, JULY 23

Quit with Quinn, Addiction-Free Naturally

– 6-7pm. These addiction cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q&A regarding smoking, alcohol, sugar, overeating and weight loss. Free. Via Zoom. Details: 914.473.2015. QuitWithQuinn.com. Metal Yoga Online – 7-8:15pm. With Stephanie Scavelli. Energizing vinyasa flow for strength and stamina. Access playlist on YouTube or Spotify. Some yoga experience helpful. Donations welcome. YogaForager.com. SUNDAY, JULY 26

The Brain and Beyond Advanced Energy Heal

ing Class – With Bernadette Bloom. Topics include: Energy Triangles, Esoteric Psychology, The Head Chakra Centers, The 7 Rays and Trauma Removal, Chappaqua. Also online via Zoom: 239.289.3744. TheEsotericBloom.com.

CANCELED- Awaken Wellness Fair Garden

Party – 10am-5pm. New York’s best-loved body, mind, spirit fair with speakers, healers, readers and vendors. Readers/healers virtual appointments available on July 25 only. Exhibitor spots available. Free admission. Double Tree Hotel, Tarrytown. Register: AwakenFair.com. WEDNESDAY, JULY 29

Free Online Lecture: Stress and Insomnia:

Breaking the Cycle – 7-8pm. With Dr. Somesh N. Kaushik, an Ayurvedic and Naturopathic physician. Pawling Library, 11 Broad St, Pawling. Register for online lecture: 845.855.3444. PawlingLibrary.org. THURSDAY, JULY 30

Quit with Quinn, Addiction-Free Naturally

– 6-7pm. These addiction cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q&A regarding smoking, alcohol, sugar, overeating and weight loss. Free. Via Zoom. Details: 914.473.2015. QuitWithQuinn.com. FRIDAY, AUGUST 7

Virtual Intimacy Retreat for Couples – Aug 7-9. Live, experiential workshop via Zoom designed to create magic in relationships. Led by Diana and Richard Daffner, authors of Tantric Sex for Busy Couples. Homeplay assignments break up screen time. For additional dates: 941.349.6804. IntimacyRetreats.com.

natural awakenings

NETWORK

BALANCE FITNESS

StepWISEnow Strength.Flexibility.Balance 325 S. Highland Ave., Ste. 109 Briarcliff Manor/ Ossining 914.292.0602; Stepwisenow.com

PILATES STUDIOS MOUNT KISCO Elite Performance PT Of Westchester, PC 175 E. Main St. Suite 204 ElitePTandPilates.com 917.476.2164

SOMERS Equipoise Pilates & Wellness Bailey Court, 334 Rt. 202 cbakerpilates@gmail.com 914.276.2056

TAI CHI

StepWISEnow Strength.Flexibility.Balance 325 S. Highland Ave., Ste. 109 Briarcliff Manor/ Ossining 914.292.0602; Stepwisenow.com

TRAUMA-INFORMED YOGA Crossover Yoga Project 420 S. Riverside Ave Box #223 914.319.4010 crossoveryogaproject.org

YOGA ASSOCIATIONS Yoga Teachers Association Workshops 2nd Sat. 1:30 pm Club Fit, Briarcliff Manor ytacommunications@gmail.com ytayoga.com YOGA INSTRUCTOR YOGA FORAGER NEW Online Classes Essential Yoga Wear Info@yogaforager.com Instagram @yogaforager Yogaforager.com

YOGA STUDIOS

BEDFORD HILLS Katonah Yoga 39 Main Street 914.241.2661; katonahyoga.com

BRIARCLIFF OudiYoga 325 S. Highland Ave Suite 109 Ossining/Briarcliff. All levels 914.236.9208; oudiyoga.com

CORTLANDT MANOR Elevate Yoga Studio 3535 Crompond Rd. carasaxhealth@aol.com elevateyogastudios.com

CROSS RIVER O2 Living/drinklivingjuice 792 Rt. 35 Yellow Monkey Village 914.763.6320; drinklivingjuice.com

DOBBS FERRY Sacred Spirit Yoga & Healing Arts Center 343 Broadway (on campus of South Presbyterian Church) sacredspirityogacenter.org

KATONAH Golden Prana Yoga 223 Katonah Avenue 914.984.3408 goldenprana.yoga

MAHOPAC Liberation Yoga & Wellness Center 862 Route 6 845.803.8389; liberationny.com Mamaeh Yoga Family Yoga Studio 900 South Lake Blvd. #8 845.519.2972; mamaehyoga.com

Putnam Yoga 30 Tomahawk Street Baldwin Place 845.494.8118 PutnamYoga.com

POUGHKEEPSIE Hudson River Yoga Beginner - Experienced 696 Dutchess Tpk, (near Adams) 845.204.9111 hudsonriveryoga.com

SOMERS Zen Garden Health Coaching & Yoga Edit Babboni; CHC, RYT 200 61 Lakeview Dr., Yorktown Heights, NY 917.721.2529 yoga.zengarden@gmail.com VALHALLA YogaShine Kripalu/Meditate/Yoga Therapy 7-11 Legion Drive, 914.769.8745 yogashine.com

YOGA RETREATS

Yoga in the Adirondacks, LLC 2 Coulter Rd, Bakers Mills, NY 518.251.3015;914.556.8258 yogaintheadirondacks.com

YOGA TEACHER TRAINING

Westchester Yoga Arts RYT200/RYT500/ Kids Yoga TT 888.760.4943; New Rochelle westchesteryogaarts. perfectmind.com

SEPTEMBER 2020 YOGA EDITION IS COMING

Reserve your space by July 31 and SAVE . 845.593.0065 WakeUpNaturally.com Spotlight your Yoga Studio, Workshops, Retreats and Teacher Trainings.

NOTE: All calendar events must be received via email by the 12th of the month and adhere to our guidelines. Email WPCcalendar@naturalawakeningsmag.com for guidelines and to submit entries. No phone calls or faxes, please. Ongoing Calendar listings must be resent quarterly for our January, April, July & October editions.

sunday

Irvington Farmers Market – 9am-1pm. Dows Lane School Parking Lot (6 Dows Lane, Irvington). Info: irvmkt.org. Beacon Farmers Market – 10am-2pm. Veteran’s Place, Beacon. Info: beaconfarmersmarket.org. Rhinebeck Farmers Market – 10am-2pm. Located in the village of Rhinebeck municipal parking lot. Info: Rhinebeckfarmersmarket.com.

Hudson Valley Regional Farmers Market – 10am-2pm. Putnam County’s only year-round indoor-outdoor Famer’s Market. Pet-friendly. Organic produce, Kombucha, plants, wine, complimentary organic coffee and more. Hudson Valley Cerebral Palsy Association, 15 Mt. Ebo Rd. South, Brewster. hudsonvalleyfarmersmarket.org. Afternoon Tea & Meditation – 1pm. Unwind, release and recharge. Angel Aura Spiritual Boutique, 12 W Main St, Pawling. 845.493.0432. AngelAuraBoutique.com.

monday

Zoom YogaShine for Adults – 9-10:30am. Kripalu-based, gentle and strengthening, calming the nervous system, heart-centered, developing consciousness, curiosity and compassion. Lots of individual attention. First class is free. 914.769.8745. YogaShine.com. Poughkeepsie Waterfront Market – 3-6:30pm. Thru September 28. The Pavilion at MHCM 75 N. Water St., Poughkeepsie. Free parking in the Mid-Hudson Children’s Museum parking lot. Info: mhcm.org/visit/poughkeepsie-waterfront-market. Virtual Basic Flow Yoga – 6:30-7:30pm. With Cara. A vinyasa class focusing on the alignment of the basic poses, nothing fancy. $10 drop-in. Email for the virtual link: elevateyogastudios@gmail.com. Zoom YogaShine for Pre-Teens and Teens – 7-8pm. Gentle and strengthening, calming the nervous system, fun, heart-centered, Kripalu-based, developing consciousness, curiosity, strength and compassion. Lots of individual attention. First class is free. Very experienced teacher. 914.769.8745. YogaShine.com. Free PULSE Call – 8pm. With Janet Catalina. PULSE Call of Hope, Beyond the Corona Virus. Let go of fears and create a positive future for self and for the world. Free. 515.606.5313, pin 165677. Info: PulseManifestation.com.

tuesday

Green Street Radio Conversations on Healthy &

Sustainable Living – 10am. With Patti and Doug Wood, produced by Grassroots Environmental Education on WBAI-FM in New York and streaming live around the world at WBAI.org Qi Gong – 10:30am. With Steve Goldstein. Qigong is a gentle moving meditation to enhance the body’s qi back into flow. $10. Addison Park, Chatsworth Ave, Larchmont. 914.825.9535. SacredLarchmont.com. Virtual Breastfeeding Support – 2-4pm. With Cabiria Dougherty 1st and 3rd Tues. Breastfeeding support from a certified lactation counselor. Latch assessments and suggestions for improved positioning, questions about pumping, etc. $40. Info: Nurspace.com/calendar.

wednesday

Rise + Shine Yoga Live Online – 7:30-8:30am. With Stephanie Scavelli. Easy stretching and energizing sun salutations. All level vinyasa practice to promote better posture, easy breathing and calm mind. Based out of Northern Westchester. Donations welcome. YogaForager.com. Vinyasa Flow – 8:30am. With Olivia. An empowering class that creates a safe space to challenge one’s mind, body and spirit to show what one is truly capable of. $10. Addison Park, Chatsworth Ave, Larchmont. 914.825.9535. SacredLarchmont.com. White Plains Farmers Market – 9am-2pm. Location: Court St. Between Martine Ave and Main Street, White Plains. Information: whiteplainsfarmersmarket.com/op. Virtual All Level Flow – 9am. With Cara. A vinyasa style class to suit the needs of the individual. Modifications are offered to accommodate beginners, intermediate, or more advanced practitioners. $10 drop-in. Email for the virtual link: elevateyogastudios@gmail.com.

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