Dr. George L. Dixon - "Talking Fitness"

BALANCE and GRACE

This is a two part article, the other is entitled STRENGTH and VIGOR.

These arenas are very important at all ages, but when done well offer security and hope. We need to be graceful and strong to avoid falling. Poor strength and balance may result in a sprained ankle in a young person. In older folks, a broken hip is 15% lethal, and 50% liable to erase your precious independence.

Three primary senses help us to keep in balance with the universe. Eyesight, our inner ear, and messages our brain gets through nerves from skin, muscles, bones and especially joints. These are called proprioception and collectively allow us to know where we are in space and to make corrections in our position when needed. We will discuss how to intensify the messages we get from our bones, joints and muscles, and how to respond quickly and strongly.

I. Balance: physical equilibrium; equipoise between contrasting, opposing, or interacting elements; the ability to retain one's balance; to bring into harmony.

Stationary Balance---Postural:

It is not instinctive- it is learned.

Head up, neck long, chin parallel to the floor. Chest open and up.

Buttocks tucked under. Knees bent slightly, not locked backwards.

Rock to and fro to find level foot balance.

Stand in line on one foot, then the other. 8-10 seconds each foot.

[You are a mountain, heels into the floor, stretch toward the sky, firm, solid. Jo Murphy's mountain in "Keys to Fitness Over 50"]

Moving Balance- Activities:

Begin with good Posture.

Rise up onto toes, then heels, hold for a few seconds, 5 times.

Holding lightly, if you must, to door jamb or chair:

Repeat toes and heels, ONE leg at a time.

Lift leg sideways, repeat with the other. Then backward.

Take steps as if on a two inch wide track, have a wall close by or a friend with you. Start with one foot 6-8 inches out in front with each step, gradually shortening the distance between your toe and the heel ahead.

Walk backward. With a friend who is walking forward.

Skip. Can't remember? Ask your grandchild.

Walk with a book on your head. Ask your mom which book she used.

Bounce a ball standing still, then while walking.

Play with your dog or your grandchild.

T'ai Chi Ch'uan, Yoga, Pilates, Alexander, Ballet, Modern Dance.

Challenges to Your Balance.

Internal- vision, medicines, weakness, attention, hearing, inner ear...

External- shoes, surfaces, lighting...

II. Grace - The Three Graces of mythology are Joy, Charm, and Beauty presented as three pleasingly graceful, joyous young maidens, moving with grace, ease and suppleness.

Joy and Humor are the confirmation of your humanity.

Beauty is a vital medley of balance, grace, strength and harmony.

Smiles and laughter are the jewels in that medley.

More help is available in "Exercise a la Carte", here, at your bookstore or call 800-624-4952.