The Pinecone
|
August 2013
• 9 •
Wa l k i ng a Ti gh t Rope
It’s a Matter of Balance
OnJune23,theworldwasspellbound
as they watched Nik Wallenda, “King
of the High Wire,” balanced on a two-
inch cable walk the 1,400 feet across the
Little Colorado River Gorge near the
Grand Canyon. Wallenda, the seventh
generation of the legendary Wallenda
family, showed no fear of falling the
1500
feet above the canyon floor. He
has been performing, entertaining, and
pushing the boundaries of gravity and
balance from a young age.
We may never be called to such an
extreme act of balance but every day our
balance is challenged and falling is one
of our greatest fears. Remember this:
we want to begin exercising before we
fall, not afterwards.
Good balance is important for
many everyday activities, such as going
up and down stairs, stepping off the
curb, getting in and out of the car safely,
and just walking, outside or inside.
Exercise improves your strength,
coordination, posture and reflexes.
Work on strengthening muscles at your
knees, thighs, hips and buttocks. Stretch
to become more flexible. Keep moving
to overcome arthritis
stiffness. Keep up
daily activities to
improve
fitness
and balance. Climb
stairs using the
railings to build
leg strength.
Some simple exercises you can do at
home are:
The Flamingo: Stand on each leg
like a stork when holding a counter,
sturdy chair or wall until you can
balance without holding. Do leg lifts to
build fitness.
Heel/Toe: Position the heel of one
foot just in front of the toes of the other
foot. Your heel and toes should touch or
almost touch. Choose a spot ahead of
you and focus on it to keep you steady as
you walk. Take a step. Put your heel just
in front of the toe of your other foot and
repeat for 20 steps. Walk along hallways
with safety rails for support when you
need it.
The Tightrope walk: Just like a
tightrope walker in a circus, hold arms
straight out from your sides, parallel to
the floor. With arms positioned like this,
try walking in a straight line, pausing
for one or two seconds each time your
back leg lifts off of the ground. Take
between 15 and 20 steps this way. While
walking, try to look at a focal point
in front of you to keep
your head straight and
help maintain
balance.
These exercises and more are taught
in the Tai Chi, water aerobics and other
exercise classes along with line dancing
offered here at Kirby Pines 6 days a
week.
Also in the fall we will be offering
the Walk With Ease program, another
class to help with balance and strength.
Classes will begin Sept 9th and run
through November 6th meeting twice
a week, Mondays and Wednesdays
for 9 weeks in the large card room at
11:00
am. Space is limited. Sign up in
the Oasis beginning August 19th. More
details in September.
Improving your balance reduces
your risk of falling whether it’s a 1500
foot drop or six inches! Step out and try
one or more of our programs today.
