Today we are working on our ankle strength and balancing on our tip toes. Calf raises are a great exercise to train both strength and balance.
Let’s practice!
✅Stand with feet shoulder-width apart on a flat surface. ✅Raise your heels and stand on the balls of your feet. Try to hold here and balance for 1-3 seconds. ✅Raise up as high on your tip-toes as you can to fully contract the calf muscles. ✅ Lower yourself down slowly with control back down to a regular standing position.
✅Try to complete 2-3 sets of 10 repetitions.
With practice our balance can improve. This is true at any age young or old and also true for improved sports performance too.
Balance involves three sensory systems: the vestibular system (motion), vision (sight), and proprioception (touch). Proprioceptive training helps improve balance, allowing your body to stand upright and move while maintaining control in various movements and environments.
In this video we challenge all three systems by standing on one foot and shifting our gaze while we balance.
Practice at home 🏡
✅ Practice standing on one foot and then the other first for 30 seconds each.
✅ Then add on the head and hand movement. Track your thumb with your eyes. Stand on right foot. Then shift gaze and move head side to side while tracking your thumb 8x.
✅ Repeat the same movement balancing on your left foot.
✅ Repeat both sides if you have time and aren’t feeling dizzy (stop if it make you dizzy or nauseous).
With practice our balance can improve. This is true at any age young or old and also true for improved sports performance too.
Balance Tip Tuesday!Well, Mr. Google says this is the # 1 balance exercise. Walking an imaginary tightrope…..
Balance is an important element of our fitness training – coupled with strength, endurance, agility, mobility, and flexibility.
As early as 40 years old, our ability to balance slowly starts to diminish. Incorporating balance training into your exercise routine helps to maintain or improve your balance, which is needed to prevent falls and injuries.
Practice at home:
✅Find a place where you have room to take 6-10 steps front and back free of clutter.
✅If you can hold a wall, counter, or couch that would be safest.
✅Walk in a straight line touching heel to toe (like a walking a tightrope).
✅You can take steps forward and backwards if you feel comfortable.
✅Try to let go occasionally of your stable surface or instead of holding on super tightly – try 3 fingers or 1 finger on the wall as you practice.
✅Practice walking 6-10 steps forward and back 3x in a row. Do this a couple times per week!
Balance involves three sensory systems: the vestibular system (motion), vision (sight), and proprioception (touch). Proprioceptive training helps improve balance, allowing your body to stand upright and move while maintaining control in various movements and environments.
In this video we challenge all three systems by standing on one foot and shifting our gaze while we balance.
Practice at home 🏡
✅ Practice standing on one foot and then the other first for 30 seconds each.
✅ Then add on the head movement. Stand on right foot. Then shift gaze and move head side to side 8x.
✅ Repeat the same movement balancing on your left foot.
✅ Repeat both sides if you have time and aren’t feeling dizzy (stop if it make you dizzy or nauseous).
With practice our balance can improve. This is true at any age young or old and also true for improved sports performance too.
Balance is the ability to control your body’s position, whether at rest/stationary or while moving.
Balance is an important element of our fitness training – coupled with strength, endurance, agility, mobility, and flexibility.
Ankle mobility refers to the flexibility of the ankle joint and its surrounding muscles and tendons. When your ankle is flexible, you have a greater range of motion during your daily activities. If your ankles feel weak, or you feel your balance is lacking, ankle exercises and stretching can improve your mobility and strength. Including ankle stretching and strengthening in your daily routine will aid in fall prevention and better balance.
Strengthening your ankles will also help you walk properly and prevent your knee and hip muscles from weakening.
Toe Taps Daily Seated or Standing
✅1. Tap The front of your foot up and down on RT foot 10-16 x
✅2. Tap The front of your foot up and down on LF foot 10-16 x
✅3. Repeat on RT and LF side
Let me know how it goes!
Follow me for more balance training. Like ❤️ save 📌 or share 📤 with a friend:)
Balance is the ability to control your body’s position, whether at rest/stationary or while moving.
Balance is an important element of our fitness training – coupled with strength, endurance, agility, mobility, and flexibility.
As early as 40 years old, our ability to balance slowly starts to diminish. Incorporating balance training into your home exercise routine helps to maintain or improve your balance, which is needed to prevent falls and injuries.
Try this quick exercise at home:
✅Place 2-3 fingers on the counter or couch.
✅Try to stand on one foot balancing for 10-15 seconds. Letting go if you feel comfortable.
✅Try to touch as many toe pads to the floor (even in a shoe) as possible.
✅Switch to the other foot. Hold 10-15 sec
✅As your ankle becomes stronger consider holding on one leg longer 30 sec to 1 minute.
Click to follow along with me here:
Let me know how it goes!
Follow me for more balance training tips and exercises. Like ❤️ save 📌 or share 📤 with a friend:)
Welcome to my Fitness and Lifestyle blog. I created this little space on the world-wide inter-webs so I could share some helpful tips to add activity and healthy habits to your life.
I hope to offer you some insight and ideas towards small lifestyle changes that with consistency can lead to big results.
Along the way, we will chat about some of my favorite topics: Fitness, Family, Food, Fashion, and Faith. I promise we will have FUN along the way!
Hi there! I’m so happy you are here!
I love coffee, wine, cooking, workouts, shopping with Momma, statement earrings and bangle bracelets, family time, oversized sunglasses, Netflix, a well-placed cuss word, alliterations, and Jesus! Oh, and I love all things with sparkle and GLITTER!
Like all of you……. I wear many hats in this world. Literally and Figuratively. I love baseball caps. I love beach hats. I love casual hats.
Thank God I’ve worked in some type of gym environment for the past 30 years that deems this “cap” practice acceptable in the workplace.
Here are a few of my professional Hats:
BS Nutrition – Texas Tech University – 1995
MBA Business Management – Our Lady of the Lake University – 2001
AFAA Certified Group Fitness Instructor – 1991
ACSM Certified Exercise Physiologist – 1997
Personal Trainer – Gym/In Home/Online
Yoga 4:13 – Barre and Pilates Instructor
Bulverde Spring Branch Senior Center – Wellness Coach and Senior Fitness Instructor
Garage Boot Camp Instructor
Noonday Collection Ambassador
Mom – Wife – Daughter – Sister – Friend – Cousin – Niece – 2nd Mom to lots of teenagers
My personality leans towards extrovert (ENFJ) with a deep desire to be a Helper (Enneagram 2w3). Mixed in is a whole lot of sass, joy, witty humor, facial expressions that say what I’m really feeling, lots of giggles, a pinch or 2 of sarcasm, and a whole lot of FAITH.
Thanks for joining me on this journey. I’m only here because of my supportive group of family and friends. If I had a dollar for every time someone told me to start a blog I would be rich. Most recently, I chronicled out life during the pandemic shut down. I wrote a daily diary of our crazy days trying to keep busy and some serious meme madness to keep us laughing.
