Fitness

Balance and Coordination Elements with Options

What is Balance?        

        Balance is defined as the ability to control the body's position, either stationary such as a handstand or while moving such as gymnastics. Coordination implies the ability to integrate the techniques of balance so that effective and efficient movements are achieved. In fact, balance, rhythm, spatial orientation, and reaction to auditory and visual stimulus have all been identified as elements of coordination.

        Did you know that early in your life your eyes, ears, muscles, brain, and nerves learn how to work together to keep you upright and steady? As you age, your balancing skills tend to decline. However, staying physically active can help maintain your balance by keeping your muscles, nerves, and reflexes in order.

Improve Your Coordination   

        There are several exercises to improve your balance and consequently your coordination. In fact, almost any activity that keeps you on your feet and moving will help with your balancing system. Exercises that force you to bear weight and overcome resistance will improve the condition of your joints and your stability. When practicing these movements, it is best to start with the basics and then advance to a higher level of difficulty.

        One such activity is just plain sitting. Improve your balance by gradually removing the support of your hands when you prepare to sit. Sit first with one hand, then with none. In addition, make the surface less stable by using a BAPS board or therapy ball. Next, try crossing your legs. Those of you who are daring can try sitting without a back rest and adding arm activity such as throwing a ball. Finally, add visual challenges like head movements.

        Another activity to improve your balance is standing. Again, start with the basics and go from there. First, gradually decrease the levels of support such as a walker, quad cane, or parallel bars. Next, try standing on one leg for lengthier periods of time. Then, add arm activities and make the standing surface less stable. Try vertical surfaces such as stairs or ramps. For a greater challenge, perform these activities while walking or jogging. Next, add eye and head movements for a visual venture. Finally, try closing your eyes while jogging. These same tasks can be done while running. Other activities include tai chi, which is proven to develop balance, flexibility, cardio- respiratory fitness, muscular strength, and endurance.

        These slow, yet steady motions of the head, eyes, body, and limbs are performed in rhythm with breathing. Be creative- try new exercises to keep your calisthenics interesting! The purpose of these pursuits is to improve your posture control and alignment, address sensory impairments, teach substitution strategies, and improve your quality of movement. These exercises can also be used as a form of therapy to return to sports or basic activities. Another element of balance is agility which is the combination of coordination and speed that allows you to perform activities that require rapid changes in movement or direction. So, coordination and agility are closely related to balance.

Types of Coordination

        There are several types of coordination. The first type is fine motor skills, and requires smooth movements of small muscles in the hands and face. Examples include writing, drawing, buttoning a shirt, and blowing bubbles. The second type of coordination is gross motor skills. This calls for synchronized movements of large muscles or groups of muscles. Some activities are walking, running, or lifting a grocery bag. The third type is hand-eye skills. Examples include catching a ball, sewing, and using a computer mouse. In order to have good hand-eye coordination you need the ability to process visual information received and follow through with the proper hand movement to accomplish the task. To improve your coordination, simply accelerate the speed of the activity, increase the number of obstacles, change the sizes of those objects, and then try multi-tasking. Remember, the development of satisfactory coordination is a multi-tiered sequence progressing from skills performed with good spatial awareness, but without speed, to skills performed at increased speeds and in a constantly changing environment.

        As Joseph Drabik pointed out, coordination is best developed between the ages of 7 – 14, with the most crucial period being between 10 – 13 years of age. Once again, it is important to mention that coordination development is a process that encompasses years of exposure and is based on diversity and versatility. One point to consider about coordination is that genetic pre-disposition plays a significant role. Less coordinated children will likely never exhibit the tendencies of naturally coordinated children, regardless of training. That is not to say that improvements cannot be made. In fact, quite the opposite is true! Anyone with the desire to learn can push themselves to develop their balance and coordination.

What is Coordination?       

        The chemistry of movement is controlled by the cerebellum. This center in the brain is the primary source in the brain for coordinated motion. If the cerebellum is injured or damaged, this will impair coordination. Other neurological causes of impairment include spinal or peripheral injuries and movement disorders. Alcohol and drug intoxication, poisoning, and infectious diseases may also hinder or diminish the quality of coordination. The key ingredient in working with early adolescent athletes is providing global stimulation from a movement perspective. Younger athletes need to experience and perfect a variety of motor skills. This ensures both future athletic success and injury prevention later on. Developing basic coordination through movement stimulus is a must. The goal is to eventually develop sport-specific coordination in the teen years. Coordination itself is a world-wide system composed of many collaborative elements, not just one singularly defined ability.

Strengthening for Bones, Muscles, and Joints

           Working out and exercising can seem daunting at first. Maybe you don’t know how many sets you should do, or for how long. Perhaps you’re more interested in improving your health and endurance than losing weight. It can be difficult setting up a routine for yourself, so here are some tips to help you get started.

Muscle Groups

           When you’re working out, exercise the large muscles-groups before starting on the smaller muscles-groups. There are 8 to 10 large muscle groups, such as:

• Abs
• Back
• Biceps
• Chest
• Hamstrings
• Shoulders
• Triceps
• Quadriceps

    Sets, Weights, Repetitions

• For fat loss: 1-3 sets of 10-12 reps using enough weight that you can only complete the desired rep

• To gain muscle: 3+ sets of 6-8 reps to fatigue.

• For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can only complete the desired reps

           For beginners, give yourself several weeks of conditioning before going to these levels of fatigue, especially to gain muscle. You may also need a spotter for some exercises, so grab a buddy and get started!

Options

        If you want a little more variety than working out at a gym, there are several activities you can explore. The following options will exercise your large muscles-groups and develop coordination and balance:

• Bicycling
• Dancing
• Kickboxing
• Running
• Swimming

Aerobics for Your Heart and Lungs

            Do you know the benefits of regular exercise? Besides controlling weight and blood pressure it lowers stress, cholesterol, and blood sugar levels, plus reducing the risks of cancer, heart attack, diabetes, and strokes. If you want to gain strength, endurance, and muscle tone, then aerobic exercise is for you!

Benefits of Aerobics:

    Aerobic exercise is classified as any activity that uses large muscle groups and can be rhythmically and continuously maintained. Aerobic means “with oxygen.” So, the heart, lungs, and blood vessels respond to exertion by working even harder to pump blood through the body. This will increase the maximum oxygen consumption, improve cardiac function, send more blood to the muscles, and strengthen bones. Releasing endorphins, exercising will also improve your mood!

What is Aerobic Exercise?

    Any activity that gets your heart rate up and keeps it up for an extended amount of time is considered aerobic.  Weight-lifting, sprints, and jumping jacks are not aerobic because your heart rate is not sustained at the optimal level. Conversely, brisk walking, swimming, and dancing are splendid examples because they make you sweat, breathe harder, and your heart beat is at the desired level for a lengthy amount of time.

    One item to remember about aerobics is that warming-up and stretching before any activity is a must. Your body needs to become acclimated to the regular increase in activity involved. In fact, the recommendations for a healthy heart and lungs state that you should participate in intense aerobic activity for 150 minutes a week, in durations of 10 minutes at a time. This can be achieved through 30 minutes a day for 5 days a week. If 30 minutes a day doesn’t work for you, break it up. Take a 15-minute walk in the morning, and the same in the evening. As you get more in shape, you’ll be able to work out longer and accomplish more. Remember to do flexibility and strength exercises as well. These recommendations are for healthy adults, so talk to your doctor first to see what kind of workout is right for you.

Routine:

• Warm-up
• Stretch
• Aerobic or strength training
• Cool-down
• Stretch

    When deciding on a routine, try to mix and match moderate and vigorous exercises. If you choose between the two, one minute of vigorous equals two minutes of moderate. Most people prefer moderate intensity because you feel comfortable talking while exercising, something your gym buddy may or may not appreciate.

Options:

    There are several options for aerobic exercise. While most people should exercise in addition to daily activities, some household tasks can be considered aerobic. These include:

• Walking the dog
• Yard work such as raking the leaves and mowing the lawn
• Shoveling snow
• Cleaning house

    Furthermore, examples of moderate-intensity aerobic exercises include:

• Brisk walking at about 3 miles per hour
• Biking at less than 10 miles per hour
• Water aerobics
• Doubles tennis
• Ballroom dancing

    Vigorous-intensity exercises are:

• Running
• Biking at more than 10 miles per hour
• Swimming laps, singles tennis
• Kick-boxing
• Cross-country skiing

Types of Exercise Equipment:

    There are several types of exercise equipment, but the best types also include the simplest. Walking is one of these. You can vary the intensity to match your fitness level. Plus, besides walking shoes, it does not require any special equipment. Jogging and aerobic dancing are safe and beneficial for a highly fit person. These can both be done indoors, so they are year-round activities.

Some more complex equipment includes:

• Ski machines
• Stair climbers
• Steppers
• Ellipticals

    These all provide a good aerobic work-out. Be aware that they are geared more toward an intermediate exerciser. Beginners may not find them too enjoyable, even at the lowest settings. Swimming is also a good activity. Considerations should be made before taking lessons, such as whether or not you have hydrophobia or a beginning fitness level. The focus of swimming is on the smaller upper body musculature, so swimming is less efficient than walking or cycling, but one can easily exceed their target heart rate range. Finally, biking is an excellent aerobic exercise. It can be done with either a stationary bike in the winter at the gym, or a regular bike through the paths in your neighborhood and beyond.

    Remember, when working out you don’t want to be able to sing while exercising, though you should be able to breath properly and exchange brief sentences with others. Moreover, try to work inside your target heart rate, about 60%-90% of your maximum heart rate. Know your personal limits, but always push yourself to do better! Don’t forget to reward yourself for a job well done, just not with donuts.

Flexibility

     When doing flexibility excersizes, you are reccomended to perform them for 10-12 minutes, 3 times a week. When stretching, remember to exhale and extend to the point of tension, not pain. If you're feeling pain, you're doing something wrong.

Calf Stretch
The purpose: To stretch the calf.