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Last month, as I was walking the streets of New York City with Al Roker and members of Start Today to begin the 100 Mile Challenge, we got to chat. Al shared with me his goal of improving his balance when walking. This is something we all benefit from.
So here we are! Thanks to Al, our February Workout Challenge focuses on improving your body's strength and stability to support your daily activities and walk more efficiently.
This month, add two strength and stability workouts to your walking routine. One is his 5-minute workout that specifically focuses on increasing core strength, which is the main source of balance in the body, and the other is his full-body balance workout that challenges stability. It's out. It also strengthens your lower body and core.
Why is balance training important?
When we walk, lift weights, or perform everyday movements (from getting up from a chair to bending over to pick something up), our bodies stabilize to help us balance. Mobilize your muscles. These include the small muscles around your feet and ankles, the muscles on the front and sides of your lower back, and the muscles in your core that help with posture and core stability. Strengthening these muscles improves your overall body mechanics, allowing you to move more efficiently and reducing your risk of pain and injury.
Needless to say, our balance is reflected in our overall health, especially as we age. In fact, a recent report published in the British Journal of Sports Medicine found that people who can't stand on one leg for 10 seconds are almost twice as likely to die over the next 10 years. (The participants analyzed by the researchers ranged in age from 51 to 75.)
As a bonus, balance training really activates your core, which is the foundation of your body's balance. So by incorporating balance training into your routine, not only will your daily movements become stronger and more stable, but your midsection may also feel toned and toned.
29 day balance and walking training plan
>>Want to track your walking distance this month? Click here for February's printable calendar.
5 minute core training
Strengthen your core in all directions with this easy routine.
board
Get on your hands and knees, hands as wide as your shoulders and knees as wide as your hips. Engage your abdominal muscles and pull your legs back to get into a plank position. Make sure your shoulders are over your wrists and avoid rounding or arching your back. Keep your core tight and your back flat. Hold for 10 seconds, rest, and repeat 3 times total.
*Optional: Add a resistance band around your ankles to make this more difficult.
pilates roll down
Sit upright on the floor, shoulders relaxed and down, and feet hip-width apart in front of you. Bend your knees so your feet are flat on the ground. Stretch your arms straight out in front of you at shoulder height. Slowly begin to lower your body back toward the ground, rounding your back and neck. Contact the ground with your lower back first, then your middle back, then your upper back. Lie on the ground and stretch your arms above your head. Then slowly return to the starting position, peeling your upper back off the ground first, then your middle back, and finally your lower back. Repeat 10 times.
*Optional: Add a resistance band around your upper thighs to make it more difficult.
bird dog
Start on all fours with your shoulders over your wrists and hips over your knees. Extend your left arm in front of you and your right leg behind you, balancing on your opposite hand and knee. Wait a few breaths. For an added challenge, bend your left elbow and right knee toward each other until they touch the bottom of your stomach. Switch sides and repeat using your right arm and left leg. Alternately on each side he repeats 10 times.
dead bug
Start lying on your back. Keep your shoulders and hips flat on the floor and raise your arms straight up toward the sky over your shoulders. Next, lift your legs and bend your knees into a tabletop position, stacking them over your hips at a 90-degree angle. As you exhale, engage your core and slowly lower your opposite arm and leg (left leg and right arm) until they are above the floor. Return to starting position. Repeat on the other side (right leg and left arm). Repeat 5 times on each side.
bridge pose
Start lying on your back. Bring your arms straight down by your sides, palms on the floor, and bend your knees so your ankles are below your knees. Place your head on the floor and slowly raise your hips toward the ceiling by rounding your lower back, mid-back, and upper back. Once you are up in the air, take a deep breath. Then, while exhaling, slowly lower his vertebrae down one vertebra at a time. Lowering his hips to the ground, he repeats this exercise 10 times.
*Optional: Add a resistance band around your upper thighs to make it more difficult.
balance training
single leg deadlift
Stand tall with your feet as wide as your hips. Place your weight on your left foot and prop up the toes of your right foot to use it as a kickstand for balance. Begin the hinge at your hip, keeping your left knee soft. Place your hands on your hips for balance. While continuing to hinge forward, slowly lift your right leg back and forth until your body forms a straight line from head to toe. When you feel balanced, extend your arms toward the ground. Make sure your hips are at right angles to the ground. Pause and return to starting position. Repeat 10 times before switching sides.
- Advanced changes: For an extra challenge, attach a resistance band around your forearms.
- Fixes for beginners: Instead, lift your legs backwards.
tree pose
Begin standing tall with your back straight. Keep your right foot flat on the ground. Bend your left knee and place your left foot on the inside of your right thigh. Make sure to point your bent knees outward toward the left side of your body. Place your hands in front of your chest in a prayer position and hold for 30 seconds. Then repeat on the other side.
- Advanced changes: Raise your arms above your head to challenge your balance.
- Fixes for beginners: Place your feet over your calves and ankles, or place your toes on the ground and your heels over your ankles for more support.
Warrior III
Stand with your feet hip-width apart, place your hands on your hips, and slowly bend forward at your hips, lowering your chest toward the ground. At the same time, extend your right leg up and back until it is parallel to the ground. Think about extending your legs to the back of the room and your head to the front of the room. Stretch your arms out in front of you so that your biceps are next to your ears and reach your fingertips. Hold for 2 breaths, then return to starting position and switch sides. Repeat 3 times on each side.
- advanced changes: Continue for 4 breaths.
- Fixes for beginners: Lean forward half way and raise your leg half way back.
plank shoulder tap
Get into a plank position with your shoulders over your wrists. Spread his fingers wide. Shift your weight to your left hand as you draw your belly button toward your spine and raise your right hand to tap your left shoulder. Place your right hand down and shift your weight to it. Place your left hand on your right shoulder. Engage your core and keep your hips level. Repeat 10 times on each side.
- advanced changes: Add a resistance band around your ankles.
- Fixes for beginners: Do this on your knees.
Backward lunge to knee lift
Stand with your feet hip-width apart. Step your right foot back into a lunge position. Engage your abdominal muscles and lower your right leg until your knee almost touches the floor. Then return to a standing position, but instead of placing your right foot on the ground, balance on your left foot and pull it up towards your chest. Slowly return to a backward lunge. Repeat 10 times before switching sides.
- advanced changes: Wear a resistance band around your forearms and keep your arms in goal post position during the exercise.
- Fixes for beginners: Lift your leg backwards (instead of a backward lunge) and lift your knees.
balance beam walk
Balance the book on your head and walk forward, placing one foot in front of the other like a tightrope walker. Then walk backwards in the same way. Be sure to step heel-to-toe, with your right foot directly in front of your left, and your right heel almost touching your left toe. Take 5 steps forward and then 5 steps back in a straight line. Repeat 3 times.
- Advanced changes: Do the exercise with your eyes closed.
- Fixes for beginners: Remove the book or extend your arms to your sides for added stability.
Lateral shuffle
Stand with your feet shoulder-width apart and tilt your butt back to almost fully squat. Step your right foot to the right, then your left foot to the right. Take 3 steps to the right, then 3 steps to the left. Repeat this 5 times for 30 seconds.
- advanced changes: Wrap the band around the upper thigh.
- Fixes for beginners: Instead of doing a full squat with your knees deeply bent, stand upright with your knees slightly bent (half squat).
Touchdown arm with one leg balance
Stand tall with your feet about hip-width apart. Wrap the resistance band around your forearm and position your arm at the goal post. Next, pull your abdominal muscles and raise your right knee so that your thigh is parallel to the ground. Hold for 5 seconds, then switch sides. Repeat 10 times on each side.
- Fixes for beginners: Do the exercise without bands.
side plate
Start in a plank position. Slowly twist your torso to the left and place the right edge of your right foot on the mat. Continue to rotate your entire body to the left so that you are balanced on your right hand and the edge of your right foot. With your legs stacked together, extend your left arm straight toward the ceiling. Hold for 10 seconds, then switch sides (try to balance on the edge of your left hand and left foot). Repeat this a total of 3 times.
- advanced changes: Wrap the band around your upper thighs and raise your top leg in a side plank 10 times.
- Fixes for beginners: Perform a side plank on your knees.
V-sit
In a sitting position, bend your knees and place your feet on the floor in front of you. Engage your core muscles and slowly lean back a few inches. Gently lift your legs into the air and position them on the table. Extend your arms straight out in front of you so that they are parallel to the ground. Keeping your core engaged, extend your legs straight up at a 45-degree angle to form a “V” position. He holds this “V” position for 10 seconds with shoulders relaxed, abdominal muscles engaged, and inner thighs squeezed. Repeat 3 times.
- advanced changes: Extend your arms to the sides of your ears.
- Fixes for beginners: Hold the backs of your legs for support or keep them in a tabletop position without extending them straight. You can also wear resistance bands around your ankles and upper thighs to help with balance.
