“Whether you walk, run, or ski, strength and balance exercises can keep you on your feet this winter,” blogs Colorado-based Gale Bernhardt, World Cup triathlon trainer, multisport coach, and author. “Standing on one foot seems pretty easy, but I’ve yet to meet anyone who could do these exercises on the first try.”

Advance through the moves as you gain skill. Beginners: Stand near a stable surface for safety and support. Aim for performing five to 10 sets of any one exercise one to three times weekly.

Step 1: Look forward, stand on right foot, and count 1001, 1002, 1003, 1004, 1005.  Repeat on left foot. Build up to 30 seconds per foot.

Step 2: Look forward, stand on right foot, and count to five. Staying on right foot, look over right shoulder and count to five. Then, look over left shoulder, and count to five. Repeat on left foot.

Step 3: Do Step 2 with eyes closed.

Step 4: Stand on right foot with left knee raised and thigh parallel to ground. Count to five. Repeat on left foot. Build up to 30 seconds per foot.

(Stuck on Step 1? Don’t give up! Get moving with balance exercises from the National Institutes of Health.)

5-Minute Fitness: Balance Builders The Saturday Evening Post

But does it aid balance? Ongoing research into the benefits of the Wii Fit suggests that the game improves a number of fitness measures, including balance.
“My research focuses on balance and older adults and developing ways to decrease the number of falls in older adults,” Katie Bieryla, assistant professor of biomedical engineering at Bucknell University, told the Post in the Nov/Dec 2010 article Balancing Act. “Last summer, I conducted a small study to train older adults on the Wii Fit with the intention of improving clinical measures of balance. After three weeks of training, we saw improvements in that area.”

Bieryla’s short study focused on participants—ranging in age from 75 to 92—from a local nursing home, who performed the Wii Fit training for 30 minutes, three times a week. They tried different yoga poses, as well as the soccer and ski jump games to add an element of fun to the training sessions.
While unable to pinpoint which activity improved their balance, Bieryla noted that “they definitely had fun with the game.”

Being engaged with an exercise activity is certainly an important reason for adults of all ages to consider gaming as an option.
“The Wii Fit is an easy way for older adults to have fun, get involved, and improve measures of balance,” says Bieryla. “This is just one inexpensive and fun way that we could improve some balance measures, which in turn may help improve or lower the incidence of falls.”

Our thanks to Kathleen Bieryla and to Bucknell University for providing the following video on the use of Wii Fit in strengthening core muscles and improving balance.

Wii Fit: Balancing Acts The Saturday Evening Post

Bone may look dry and dormant, but they are actually living tissue that can get stronger with the right kind of exercise. Research now shows that new bone cells develop in areas where muscles tug at bones and when body weight impacts the ground with more than usual force.

“The body is ever changing,” explains physical therapist Patrice Winter, M.S. “Exercise that ‘loads’ or puts extra pressure on bones causes new bone cells to grow—not as efficiently as when we were young, but enough to make a significant difference.”

Depending on your health and fitness level (and with your doctor’s permission), consider these exercises to help bones stay strong as you move through life.

Light Weights: To strengthen wrist bones, hold onto soup cans and move the joint in all directions. Instead of using soup cans, look around your home for bottles of dish or hand soap that fit easily in your hand. When empty, fill them with sand, or small pebbles from the yard.

Stair Climbing: If your balance is good, climbing stairs is a great way to build bones in the hips, legs, and feet. Going up and down stairs involves standing on one foot in order to move the other one, and will further improve balance and prevent potentially devastating falls.

Take 10, Three Times Daily: Everyone can do three 10-minute sets of exercises that are matched to their capabilities. Beginners can sit in a chair and kick their feet out, or use the soup cans to do arm (biceps) curls. When standing, lift the cans in front of the body or above the head. March in place.

Work up to 30 minutes, Five Days a Week: Most people can do Tai chi. Yoga practice ranges from gentle movements performed sitting in a chair to Hot Yoga that works every body system. Use common sense, and always adapt Tai chi and yoga positions to what is comfortable for you. Brisk walking, golfing, and dancing all provide full range of motion. Hiking puts more pressure on the body than walking on a paved surface, and using a walking stick loads bones of the upper body as well.

Know Your Start Zone: Remember, exercises to tone the bones must put more pressure on skeleton than do your everyday activities. But don’t do too much, too soon. Honor your body, and consider consulting a medically trained physical therapist to design a fitness plan that is safe and effective for you. For a nine-question quiz to assess your current level of motion, and to find a physical therapist near you, visit www.moveforwardpt.com.

Physical therapist Patrice Winter, M.S., is affiliated with the American Physical Therapy Association, the American Academy of Manipulative Physical Therapists, and George Mason University in Fairfax, Virginia.

Strong Bones for Life The Saturday Evening Post

“Most people don’t realize that almost everything we do throughout the day—walking, getting in and out of a car, using the stairs—is on one leg,” notes Hamersly. “Taking a couple minutes each day for balance and flexibility exercises pays off with better function and less pain—and it might even keep bone surgeons and physical therapists out of your life.” Always use a sturdy chair, railing, or other nearby surface for support and safety.

Photos by Perry Reichanadter

1. Lift Off

Lift Off

Sitting on the edge of a firm chair or table, straighten knee by lifting foot out in front of you. Work up to 3 sets of 10 repetitions with each leg, once daily. Then, add weight to the ankle with a purse, bookbag, or 1-pound bag of rice or beans—even a grocery bag holding a gallon of milk. Strengthens the four large muscles on the front of the thigh.

2. Arch Up

Arch Up

Each morning, lie face-down on the floor or bed. Place hands near the shoulders and press up with your hands. Hold 5-10 seconds, then relax. Repeat 10 times.

During the day, stand and bend backwards 1 or 2 times every hour while gently pressing hips forward with your hands. Extending the back helps offset hours of hunching over in our offices, cars, and easy chairs.

3. Stand Firm

Stand Firm

Stand on one leg for as long as possible. Repeat with other leg. Beginner level: hold onto a chair. As balance improves, use two fingertips, and then one. Advanced: stand on one leg with eyes closed, barefoot or on a pillow. Strengthens core, back, hip, leg, and ankle.

4. Straighten Out

Straighten Out

Lean against a wall with back and neck straight. Tilt pelvis forward slightly to tighten abdominal muscles. Press shoulders back and hold. As you gain strength and flexibility, also place your arms (bent at elbow and raised to shoulder level) against the wall, press back and hold. Strengthens core and upper body.

5. Step Down

Step Down

Steady yourself and stand on a large hard-backed book with chest out and shoulders back. Tap a heel on the floor and return to starting position. Work up to 20+ reps with each leg, once daily. Strengthens ankle, Achilles tendon, knee, leg, hip, and abdomen.

6. Step Back

Step Back

Steady yourself and drop one heel off of a step. Hold about 10 seconds. Repeat with other heel. Work up to 1 minute, each side,   3 to 5 times a day. Strengthens calf, Achilles tendon, and ankle.

7. Press Back

Press Back

Sit or stand against a wall with back and neck straight. Press the back of your neck toward wall and hold for 10 seconds. Strengthens deep neck muscles and improves posture.

8. Paint the Wall

Paint the Wall

Lie on your side and prop up head on hand. Place other arm at side with elbow bent 90 degrees. Tap hand to belly button. Then, rotate hand toward ceiling. Work up to 3 sets of 10 repetitions with each arm, 3 times a week. Advanced level: Add weight to the arm by holding a soup can, water bottle, or 1-pound weight. Strengthens the shoulder’s rotator cuff muscles.

9. Stretch Out

Stretch Out

Sit up straight in a chair. Keep one foot on the floor and place the other on a firm surface in front of you. Hold for 1 minute. Then, repeat with other leg. Good knee extension improves control and strength of thigh and leg muscles.

10. Get Centered

Get Centered

Lie face down on the floor. Then, prop up body on elbows and toes. Keep neck straight and hold for as long as possible. Work up to 5 sets of 1 minute. Strengthens lower abdominal and shoulder stabilizing muscles.

Stronger Muscles, Healthier Joints The Saturday Evening Post