1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,760 --> 00:00:13,920 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:13,960 --> 00:00:16,560 Speaker 1: I've had a lot of requests to do a show 4 00:00:17,280 --> 00:00:21,560 Speaker 1: about balanced training. So this is it U super important 5 00:00:21,600 --> 00:00:25,880 Speaker 1: when it comes to our overall health and wellness. And 6 00:00:25,920 --> 00:00:28,800 Speaker 1: we're gonna talk to science. We're gonna see is it 7 00:00:28,840 --> 00:00:32,559 Speaker 1: trainable and if so, what should you do? And I 8 00:00:32,600 --> 00:00:36,839 Speaker 1: will as always leave you with some simple yet super 9 00:00:36,880 --> 00:00:41,879 Speaker 1: effective takeaways things you can do immediately to start to 10 00:00:42,080 --> 00:00:46,239 Speaker 1: improve your balance. So one of the specific questions I'll 11 00:00:46,280 --> 00:00:48,919 Speaker 1: start right with that was about the bo su So 12 00:00:49,000 --> 00:00:51,360 Speaker 1: some of you may be familiar with that is it 13 00:00:51,520 --> 00:00:56,920 Speaker 1: is a specific piece of balanced training equipment. Uh, for 14 00:00:56,960 --> 00:00:58,360 Speaker 1: those of you who go to the gym or you 15 00:00:58,400 --> 00:01:01,440 Speaker 1: may have seen it in people's homes. It's basically a 16 00:01:01,520 --> 00:01:04,320 Speaker 1: half dome, usually blue. I think it does come in 17 00:01:04,400 --> 00:01:06,920 Speaker 1: other colors as well. I know it does, and it's 18 00:01:06,920 --> 00:01:09,440 Speaker 1: been around for a really long time. The bow suo. 19 00:01:09,560 --> 00:01:13,360 Speaker 1: Here's an interesting little factoid that many people who are 20 00:01:13,400 --> 00:01:17,000 Speaker 1: familiar with it don't know what it stands for. Does 21 00:01:17,080 --> 00:01:20,720 Speaker 1: anyone know what it stands for? Some do, many don't. 22 00:01:21,440 --> 00:01:28,000 Speaker 1: So bosoo is actually an acronym for both sides up. Now, 23 00:01:28,040 --> 00:01:32,520 Speaker 1: here's what's really interesting. If you look at the flat side, 24 00:01:32,520 --> 00:01:36,160 Speaker 1: so there's a flat side and there is a domed side, right, 25 00:01:36,240 --> 00:01:38,560 Speaker 1: it's basically looks like a ball cut in half and 26 00:01:38,600 --> 00:01:41,560 Speaker 1: it's hard plastic, it's inflated a little bit. But on 27 00:01:41,640 --> 00:01:44,840 Speaker 1: the flat side it says something to the effect of 28 00:01:45,000 --> 00:01:49,280 Speaker 1: not recommended for use on this side. So that's super 29 00:01:49,320 --> 00:01:54,320 Speaker 1: confusing because it goes against the very name of the ball. 30 00:01:54,880 --> 00:01:58,080 Speaker 1: And I've talked about how I am a fitness expert 31 00:01:58,120 --> 00:02:02,600 Speaker 1: in lawsuits and one of the lawsuits involved the bows 32 00:02:03,280 --> 00:02:05,320 Speaker 1: and I don't want to go into the specifics and 33 00:02:05,360 --> 00:02:07,640 Speaker 1: all of that stuff, but it was very interesting as 34 00:02:07,680 --> 00:02:11,040 Speaker 1: I researched and obviously have used the bosoo along with 35 00:02:11,160 --> 00:02:15,240 Speaker 1: many other balanced products for years. But it's very interesting 36 00:02:15,800 --> 00:02:21,000 Speaker 1: to see that a device that is literally named both 37 00:02:21,040 --> 00:02:23,680 Speaker 1: sides Up is not recommended for you on one side. 38 00:02:24,080 --> 00:02:27,800 Speaker 1: So it's really not both sides up, at least not legally. Uh. 39 00:02:27,840 --> 00:02:32,160 Speaker 1: And let me just say personally, I primarily use the 40 00:02:32,160 --> 00:02:37,160 Speaker 1: flat side, and when doing squats, I will do it 41 00:02:37,200 --> 00:02:40,280 Speaker 1: on the flat side because you have the instability. I'm 42 00:02:40,320 --> 00:02:43,560 Speaker 1: personally not a fan of doing two legged, you know, 43 00:02:43,639 --> 00:02:48,200 Speaker 1: a regular squat on the dome side, because I think personally, 44 00:02:48,680 --> 00:02:52,840 Speaker 1: for me, the angle of the ankles not a not 45 00:02:52,880 --> 00:02:54,240 Speaker 1: a huge fan of can you do them and can 46 00:02:54,280 --> 00:02:57,400 Speaker 1: you do them safely? Absolutely for my purposes, though, I 47 00:02:57,480 --> 00:02:59,600 Speaker 1: prefer to use the flat side. If I'm challenging my 48 00:02:59,639 --> 00:03:02,919 Speaker 1: balance and I want to kind of keep my ankles 49 00:03:03,280 --> 00:03:05,120 Speaker 1: in a certain way, I'm gonna use the flat side. 50 00:03:05,120 --> 00:03:08,600 Speaker 1: But that's my personal preference. You can use both sides, 51 00:03:08,639 --> 00:03:13,240 Speaker 1: although they recommend you only use the dome side, but 52 00:03:13,280 --> 00:03:14,880 Speaker 1: many different ways to do it. And again I'm going 53 00:03:14,960 --> 00:03:17,840 Speaker 1: to talk about the different types of balance products and 54 00:03:18,400 --> 00:03:21,160 Speaker 1: as always in fitness, you don't even need any products 55 00:03:21,200 --> 00:03:26,920 Speaker 1: to really train your balance, and that's so common in fitness. 56 00:03:27,360 --> 00:03:30,680 Speaker 1: And let me also start the show by saying, one 57 00:03:31,160 --> 00:03:34,840 Speaker 1: major mistake I see people making at the gym and 58 00:03:35,360 --> 00:03:37,880 Speaker 1: you know on Instagram and home workouts and things like that, 59 00:03:38,080 --> 00:03:43,040 Speaker 1: is using balanced devices and making exercises way too difficult. 60 00:03:43,480 --> 00:03:46,280 Speaker 1: You say, why is that a problem, Well, you lose 61 00:03:46,320 --> 00:03:49,280 Speaker 1: the forest for the trees oftentimes, and what you're trying 62 00:03:49,320 --> 00:03:52,120 Speaker 1: to do, yeah, it looks awesome, looks really you know, 63 00:03:52,200 --> 00:03:55,920 Speaker 1: you're doing a one legged balanced discs. You know, one 64 00:03:56,080 --> 00:04:00,200 Speaker 1: squad throwing a medicine ball, wearing a weighted vest. What ever, 65 00:04:00,960 --> 00:04:04,280 Speaker 1: But what what is the point? So are you working 66 00:04:04,280 --> 00:04:07,840 Speaker 1: on strength? Are you working on balance? What happens oftentimes 67 00:04:08,080 --> 00:04:11,960 Speaker 1: even people doing squats, they'll stand on a balance device, 68 00:04:12,400 --> 00:04:16,760 Speaker 1: hold a set of dumbbells, usually too heavy, and then 69 00:04:16,760 --> 00:04:19,040 Speaker 1: when they go to squat, the range of motion is 70 00:04:19,040 --> 00:04:25,080 Speaker 1: is minimal, the form is usually horrible, and the benefits 71 00:04:25,120 --> 00:04:29,600 Speaker 1: are minimal and the risk of injury is increased. So 72 00:04:29,960 --> 00:04:35,479 Speaker 1: when it comes to balance training, simplicity like so much 73 00:04:35,480 --> 00:04:40,400 Speaker 1: other things, and in strength training and exercise is essential. 74 00:04:40,480 --> 00:04:44,200 Speaker 1: Now that doesn't mean you can't and shouldn't progress. And 75 00:04:44,440 --> 00:04:48,080 Speaker 1: you know, kids and and elite athletes can have some 76 00:04:48,240 --> 00:04:56,720 Speaker 1: pretty amazing exercises utilizing balance apparatus apparatti, But it has 77 00:04:56,720 --> 00:04:59,280 Speaker 1: to be at the right time. Okay, even you know, 78 00:04:59,320 --> 00:05:01,240 Speaker 1: we're gonna talk abou at the regulation of balance, and 79 00:05:01,240 --> 00:05:04,120 Speaker 1: it's a pretty complex system. I won't go specifically into it, 80 00:05:04,120 --> 00:05:06,680 Speaker 1: we'll talk about it quickly. But even though the regulation 81 00:05:06,760 --> 00:05:13,599 Speaker 1: of balance is complex, the training shouldn't be in my opinion, Okay, 82 00:05:13,680 --> 00:05:16,039 Speaker 1: at least at the start. It doesn't have to be 83 00:05:16,120 --> 00:05:19,520 Speaker 1: to get effects. And one of the reasons I'll talk 84 00:05:19,560 --> 00:05:22,159 Speaker 1: about we are improving our balance. We're trying to improve 85 00:05:22,160 --> 00:05:26,159 Speaker 1: our balance is to prevent injury. So important, and you 86 00:05:26,279 --> 00:05:29,320 Speaker 1: don't want to get injured while you're trying to do that. 87 00:05:30,080 --> 00:05:34,040 Speaker 1: Similar to the lawsuit that I worked on, and there 88 00:05:34,080 --> 00:05:37,480 Speaker 1: are many Alright, quick break, when we come back, we're 89 00:05:37,480 --> 00:05:41,400 Speaker 1: going to talk about what balance is and how you 90 00:05:42,040 --> 00:05:44,880 Speaker 1: can improve it and if the science even says you can, 91 00:05:45,000 --> 00:05:57,680 Speaker 1: all right, we'll be right back. All right, So we're 92 00:05:57,680 --> 00:06:01,600 Speaker 1: talking about balance. Now, what is balance? What is the 93 00:06:01,680 --> 00:06:06,760 Speaker 1: actual definition of balance? And I grabbed a study that 94 00:06:07,000 --> 00:06:10,360 Speaker 1: literally is titled what is Balanced? That's a great place 95 00:06:10,400 --> 00:06:13,039 Speaker 1: to start, right A little bit older study August of 96 00:06:13,080 --> 00:06:18,640 Speaker 1: two thousand, Clinical Rehabilitation Journal, and the abstract was balance 97 00:06:18,760 --> 00:06:21,960 Speaker 1: is a term frequently used by health professionals working in 98 00:06:21,960 --> 00:06:25,760 Speaker 1: a wide variety of clinical specialties. There is no universally 99 00:06:25,800 --> 00:06:30,320 Speaker 1: accepted definition of human balance or related terms. Here we go, 100 00:06:30,920 --> 00:06:35,680 Speaker 1: more confusion, right when it comes to something in exercise. Uh, 101 00:06:35,720 --> 00:06:37,680 Speaker 1: but I like this. I grabbed this as well. So 102 00:06:38,040 --> 00:06:41,000 Speaker 1: one of the definitions I like is balance. Training can 103 00:06:41,040 --> 00:06:45,480 Speaker 1: be defined as a training regimen that aims at improved 104 00:06:46,080 --> 00:06:53,120 Speaker 1: postural control. Okay, all right, So balance is basically a 105 00:06:53,200 --> 00:06:57,880 Speaker 1: biological system that enables us to know where our bodies 106 00:06:58,000 --> 00:07:01,760 Speaker 1: are in the environment and to maintain a desired position. 107 00:07:02,880 --> 00:07:06,520 Speaker 1: And this goes to appropriate exception. I love that term, 108 00:07:06,560 --> 00:07:11,080 Speaker 1: and appropriate exception is similar and related. It refers to 109 00:07:11,160 --> 00:07:14,920 Speaker 1: the body's ability to perceive its own position in space, 110 00:07:15,800 --> 00:07:18,880 Speaker 1: and I think this is trainable, but you're also born 111 00:07:18,920 --> 00:07:21,440 Speaker 1: with that. So gymnasts, people who are really good at 112 00:07:21,440 --> 00:07:25,280 Speaker 1: things like gymnasts or gymnastics doing flips all of our Instagram, right, 113 00:07:25,440 --> 00:07:30,320 Speaker 1: those people have an incredible sense of balance, appropriate reception. 114 00:07:31,120 --> 00:07:33,680 Speaker 1: And I would argue again that a lot of that 115 00:07:33,960 --> 00:07:37,320 Speaker 1: is nature. And then sure there's nurture. You can train 116 00:07:37,360 --> 00:07:41,160 Speaker 1: it obviously, but just like everything else in in exercise 117 00:07:41,200 --> 00:07:43,600 Speaker 1: and sports, you know, there's a little of both that 118 00:07:43,680 --> 00:07:47,240 Speaker 1: goes into it. All right, But balance depends on information 119 00:07:47,280 --> 00:07:50,480 Speaker 1: from your senses, okay, from your sense of sight, from 120 00:07:50,520 --> 00:07:54,080 Speaker 1: your sense of touch, your inner ear, and yes you 121 00:07:54,120 --> 00:07:57,720 Speaker 1: are muscle movement. Okay. So our sense of balance is 122 00:07:57,800 --> 00:08:03,400 Speaker 1: it's regulated by a complain interaction between about five things, 123 00:08:03,600 --> 00:08:05,880 Speaker 1: all right, five things, so I already hit on them. 124 00:08:05,880 --> 00:08:10,520 Speaker 1: But specifically, you know, balance is connected to our inner ears. 125 00:08:11,480 --> 00:08:14,760 Speaker 1: It's connected to our eyes where we you know, we 126 00:08:15,080 --> 00:08:17,040 Speaker 1: use our sense of sight to see where we are 127 00:08:17,120 --> 00:08:21,040 Speaker 1: in space. And again, people with better appropriate reception don't 128 00:08:21,160 --> 00:08:24,360 Speaker 1: need that sense as much. Right, they can close their 129 00:08:24,360 --> 00:08:26,320 Speaker 1: eyes and still know where their bodies are in space 130 00:08:26,720 --> 00:08:31,680 Speaker 1: better than others. Skin pressure receptors, okay, in the feet, 131 00:08:32,120 --> 00:08:35,880 Speaker 1: in your glutes, right sense when you're touching the ground 132 00:08:35,920 --> 00:08:39,000 Speaker 1: or you're not touching the ground makes sense. Your muscles, yes, 133 00:08:39,160 --> 00:08:43,000 Speaker 1: of course, and your joints have sensory receptors and they 134 00:08:43,040 --> 00:08:45,880 Speaker 1: tell your body what parts of the body are moving. 135 00:08:46,280 --> 00:08:50,079 Speaker 1: And then finally, what pulls this alltogether is your central 136 00:08:50,080 --> 00:08:52,920 Speaker 1: nervous system, your brain, your spinal cord. It's got to 137 00:08:53,040 --> 00:08:56,120 Speaker 1: take all this information, it's got to process it from 138 00:08:56,280 --> 00:08:58,880 Speaker 1: all those other things I just described, and it makes 139 00:08:58,880 --> 00:09:01,960 Speaker 1: sense of it. So it's called loicated. It's complicated. But 140 00:09:02,800 --> 00:09:05,040 Speaker 1: as I started the show by saying, even though the 141 00:09:05,080 --> 00:09:11,800 Speaker 1: process processes of balance might be or maybe complex, the 142 00:09:11,800 --> 00:09:14,679 Speaker 1: way to train it is not not at the start 143 00:09:15,040 --> 00:09:18,760 Speaker 1: and not to get major results. Okay, So that's the question. 144 00:09:20,280 --> 00:09:27,600 Speaker 1: The question is is balance trainable? And science says yes, 145 00:09:27,600 --> 00:09:31,000 Speaker 1: it is, all right, But let me start before I 146 00:09:31,000 --> 00:09:33,520 Speaker 1: get into just a couple of studies to kind of 147 00:09:33,559 --> 00:09:36,440 Speaker 1: confirm and show you what this is all about. What 148 00:09:36,520 --> 00:09:39,480 Speaker 1: are we talking about here? Okay, So when I'm talking 149 00:09:39,520 --> 00:09:42,480 Speaker 1: about balance, I'm talking about three things. Why do we 150 00:09:42,559 --> 00:09:45,400 Speaker 1: want to improve our balance? What's why is it important? 151 00:09:45,760 --> 00:09:48,280 Speaker 1: And I would say that I've done the show on 152 00:09:48,440 --> 00:09:51,520 Speaker 1: the five components of fitness. I think this should be 153 00:09:51,520 --> 00:09:54,280 Speaker 1: a component. I don't know why it's left out. I 154 00:09:54,280 --> 00:09:59,280 Speaker 1: mean a flexibility is a component of fitness. Why is 155 00:09:59,320 --> 00:10:02,120 Speaker 1: this not? I would like to say right now that 156 00:10:02,240 --> 00:10:05,400 Speaker 1: I think there should be six components of fitness and 157 00:10:05,480 --> 00:10:08,480 Speaker 1: balance should be one. All right. If flexibility is one, 158 00:10:08,559 --> 00:10:12,200 Speaker 1: then balance, sure as heck should And why well, it 159 00:10:12,240 --> 00:10:15,360 Speaker 1: goes to the first of the three points that I 160 00:10:15,520 --> 00:10:19,800 Speaker 1: personally think about when I'm thinking about balanced training, and 161 00:10:19,840 --> 00:10:24,320 Speaker 1: that's falling and getting hurt. And we all know or 162 00:10:24,640 --> 00:10:28,920 Speaker 1: many know how so many elderly as we get older, 163 00:10:28,960 --> 00:10:33,200 Speaker 1: we lose the sense of balance, appropriate reception, and what 164 00:10:33,280 --> 00:10:37,080 Speaker 1: inevitably happens, you break a hip. You fall and you 165 00:10:37,080 --> 00:10:39,600 Speaker 1: break a hip. Now, let me give you the kind 166 00:10:39,600 --> 00:10:44,400 Speaker 1: of depressing statistics straight from these centers for disease control. 167 00:10:44,800 --> 00:10:47,280 Speaker 1: All right, reading right from it, one of The most 168 00:10:47,280 --> 00:10:49,960 Speaker 1: serious fall injuries is a broken hip. It is hard 169 00:10:50,000 --> 00:10:52,760 Speaker 1: to recover from a hip fracture, and afterward many people 170 00:10:52,760 --> 00:10:55,520 Speaker 1: are not able to live on their own. And as 171 00:10:55,600 --> 00:10:58,160 Speaker 1: the u S population gets older, the number of hip 172 00:10:58,200 --> 00:11:02,080 Speaker 1: fractures is likely to go up. And here are the statistics. 173 00:11:02,120 --> 00:11:06,360 Speaker 1: Each year, over three hundred thousand UH older people those 174 00:11:06,400 --> 00:11:10,240 Speaker 1: sixty five and older are hospitalized for hip fractures. More 175 00:11:10,280 --> 00:11:14,719 Speaker 1: than of hip fractures are caused by falling, usually by 176 00:11:14,800 --> 00:11:18,000 Speaker 1: falling sideways. We talk about lateral training all the time 177 00:11:18,040 --> 00:11:21,000 Speaker 1: here on the show. For that very reason, women experience 178 00:11:21,080 --> 00:11:24,600 Speaker 1: three quarters of all hip fractures. Women fall more often 179 00:11:24,600 --> 00:11:28,199 Speaker 1: than men, and one of the reasons is women more 180 00:11:28,280 --> 00:11:32,839 Speaker 1: often have osteoporosis, disease that weakens your bones and makes 181 00:11:32,880 --> 00:11:35,959 Speaker 1: the bones more likely to break, and obviously the chances 182 00:11:36,000 --> 00:11:38,600 Speaker 1: of bringing your hip goes up as you get older. 183 00:11:39,200 --> 00:11:41,520 Speaker 1: Now there are doctors and people who talk about that 184 00:11:41,800 --> 00:11:44,000 Speaker 1: it's not the fall, that people actually break their hips 185 00:11:44,040 --> 00:11:48,400 Speaker 1: before they fall. I think it's both but interesting thought. 186 00:11:48,920 --> 00:11:52,120 Speaker 1: So this goes to why we need to strength train. 187 00:11:52,200 --> 00:11:54,680 Speaker 1: I talked about that all the time. Strength training, getting 188 00:11:54,679 --> 00:11:57,320 Speaker 1: as strong as possible, strong bones, that's why we need 189 00:11:57,400 --> 00:12:02,320 Speaker 1: to eat healthy, strong bones, cows um, vitamin D outside 190 00:12:02,360 --> 00:12:05,200 Speaker 1: all of those things, it's all connected, and it goes 191 00:12:05,200 --> 00:12:10,440 Speaker 1: to my constant recurring theme that eating healthy and exercises 192 00:12:10,480 --> 00:12:12,400 Speaker 1: so much more than just the number on the scale. 193 00:12:13,000 --> 00:12:15,600 Speaker 1: It's about quality of life. It's about being as strong 194 00:12:15,640 --> 00:12:18,480 Speaker 1: as possible. It's about being as healthy as possible. It's 195 00:12:18,520 --> 00:12:21,840 Speaker 1: about our bones being as strong as possible, are muscles 196 00:12:21,880 --> 00:12:25,240 Speaker 1: being as strong as possible, and balanced as possible, and 197 00:12:25,240 --> 00:12:30,280 Speaker 1: then having balanced so that quality of life so that 198 00:12:30,440 --> 00:12:37,520 Speaker 1: a your risk of falling is significantly reduced, and then 199 00:12:38,160 --> 00:12:41,520 Speaker 1: if and when you do fall, it's not a major issue. 200 00:12:43,640 --> 00:12:46,120 Speaker 1: It's not a major issue. So number one again, when 201 00:12:46,120 --> 00:12:48,440 Speaker 1: I'm talking about balance, for me, it's the ability to 202 00:12:48,520 --> 00:12:52,120 Speaker 1: keep from falling. And then the second one might not 203 00:12:52,160 --> 00:12:55,360 Speaker 1: be as obvious to people, but it's to prevent injuries 204 00:12:55,600 --> 00:13:00,880 Speaker 1: sustained from losing your balance. But you don't fall. You 205 00:13:00,920 --> 00:13:04,959 Speaker 1: tweak a muscle, you strain, you sprain right because you 206 00:13:05,040 --> 00:13:08,120 Speaker 1: lose your balance and your body tries to right itself, 207 00:13:08,320 --> 00:13:11,199 Speaker 1: and because the muscles aren't strong and the balance isn't there, 208 00:13:12,480 --> 00:13:15,920 Speaker 1: things fire incorrectly and you get injured. You don't even 209 00:13:15,960 --> 00:13:19,880 Speaker 1: fall and you get injured. And that goes to my 210 00:13:20,080 --> 00:13:23,559 Speaker 1: third and final kind of issue topic when it comes 211 00:13:23,600 --> 00:13:26,840 Speaker 1: to balance training for me, and that's to prevent sports 212 00:13:26,880 --> 00:13:28,760 Speaker 1: related injuries. So the one I was just talking about, 213 00:13:28,800 --> 00:13:31,880 Speaker 1: that's more activities of daily living. You know, you lose 214 00:13:31,880 --> 00:13:34,840 Speaker 1: your balance when you're reaching for something in the kitchen 215 00:13:35,120 --> 00:13:38,560 Speaker 1: and you end up throwing out your back. So the 216 00:13:38,640 --> 00:13:43,040 Speaker 1: better our balance, the stronger our muscles, the less likely 217 00:13:43,080 --> 00:13:45,640 Speaker 1: we are to have these issues. And then and all 218 00:13:45,640 --> 00:13:48,640 Speaker 1: of a specific one just great study that many of 219 00:13:48,679 --> 00:13:52,319 Speaker 1: the more recent studies refer back to. But it's about 220 00:13:52,720 --> 00:13:56,960 Speaker 1: balance and appropriate reception training to prevent sports related injuries. 221 00:13:57,400 --> 00:13:59,520 Speaker 1: And then when I'll talk about so common a c 222 00:13:59,640 --> 00:14:03,079 Speaker 1: L injured these soccer players and higher in women than 223 00:14:03,160 --> 00:14:06,000 Speaker 1: than men's to whole another show which I will do, 224 00:14:06,520 --> 00:14:09,160 Speaker 1: But so it's those three reasons. We work on our 225 00:14:09,160 --> 00:14:12,280 Speaker 1: balance to keep us from falling. We work on our 226 00:14:12,280 --> 00:14:16,520 Speaker 1: balance to keep us from getting injured, even without falling, 227 00:14:16,679 --> 00:14:20,040 Speaker 1: but losing our balance and trying to stabilize ourselves. And 228 00:14:20,040 --> 00:14:23,200 Speaker 1: then finally, regardless of what level of an athlete you are, 229 00:14:24,160 --> 00:14:26,920 Speaker 1: if you're playing tennis, if you're playing you know, if 230 00:14:26,920 --> 00:14:29,880 Speaker 1: you're golfing, I mean, I know a guy who broke 231 00:14:29,920 --> 00:14:33,320 Speaker 1: his leg while golfing because he lost his balance. That's 232 00:14:33,400 --> 00:14:36,840 Speaker 1: kind of difficult to do. But it's not so if 233 00:14:36,880 --> 00:14:39,520 Speaker 1: you can do that golfing and you want to run 234 00:14:39,680 --> 00:14:41,520 Speaker 1: or bike or swim and do all these other things. 235 00:14:42,080 --> 00:14:46,080 Speaker 1: We need our bodies to be as balanced as possible 236 00:14:46,840 --> 00:14:51,240 Speaker 1: so that doesn't happen. So I'm talking about strength as well. 237 00:14:51,400 --> 00:14:54,960 Speaker 1: So this is when I was talking about earlier people 238 00:14:54,960 --> 00:14:58,640 Speaker 1: in the gym making exercises too complicated. You first need 239 00:14:58,760 --> 00:15:01,520 Speaker 1: a base of strength. You can't jump on a bollstoo 240 00:15:01,560 --> 00:15:03,680 Speaker 1: and do some really crazy exercises if you can't do 241 00:15:04,360 --> 00:15:06,880 Speaker 1: body weight squats already. If you don't have the strength 242 00:15:06,960 --> 00:15:11,880 Speaker 1: and the form to do a handful of really good 243 00:15:12,640 --> 00:15:16,120 Speaker 1: body weight squats or then loaded squats with a barbell, 244 00:15:16,760 --> 00:15:19,880 Speaker 1: with dumbbells, you have to walk before you run. And 245 00:15:19,880 --> 00:15:22,280 Speaker 1: this is such a common issue, and I talked about 246 00:15:22,280 --> 00:15:25,120 Speaker 1: it all the time. Is too much or too little, 247 00:15:25,560 --> 00:15:28,520 Speaker 1: But you gotta be strong first, and oftentimes when we 248 00:15:28,560 --> 00:15:31,680 Speaker 1: lose our balance, we pull the muscles because we don't 249 00:15:31,680 --> 00:15:35,600 Speaker 1: have that just base of strength. And if you're already 250 00:15:35,640 --> 00:15:39,800 Speaker 1: doing one legged, you know, medicine ball throws while standing 251 00:15:39,800 --> 00:15:43,120 Speaker 1: on a balance board. Uh. You know, if you don't 252 00:15:43,120 --> 00:15:45,840 Speaker 1: have the basic core strength and so many other things 253 00:15:45,840 --> 00:15:49,960 Speaker 1: going on by the way, then it's a problem, all right. 254 00:15:51,080 --> 00:15:55,160 Speaker 1: So it doesn't mean you can't work on balance and 255 00:15:55,200 --> 00:15:58,800 Speaker 1: strength at the same time. But there is an art 256 00:15:58,840 --> 00:16:02,480 Speaker 1: to it, there's a science to it, and you need 257 00:16:02,720 --> 00:16:07,600 Speaker 1: to build that basic strength and good form first, all right. 258 00:16:08,320 --> 00:16:12,440 Speaker 1: So that is so crucial. And I would say it's 259 00:16:12,480 --> 00:16:15,080 Speaker 1: like flexibility for me if you wanted me to make 260 00:16:15,120 --> 00:16:19,680 Speaker 1: it very simple. In other words, in your workout, if 261 00:16:19,680 --> 00:16:22,240 Speaker 1: you're working out of the gym for an hour, I want, 262 00:16:22,400 --> 00:16:26,720 Speaker 1: you know, cardio and strength to be the primary focus. 263 00:16:27,440 --> 00:16:30,200 Speaker 1: If that's you know, getting your your strengthen your heart, 264 00:16:30,240 --> 00:16:34,080 Speaker 1: strengthen your muscles, and then flexibility and balance training those 265 00:16:34,120 --> 00:16:39,480 Speaker 1: come along smaller chunks. Again I'm generalizing, but for the 266 00:16:39,560 --> 00:16:42,040 Speaker 1: vast majority of people who listen to the show who 267 00:16:42,080 --> 00:16:44,720 Speaker 1: just want to you know, feel better, look a little better, 268 00:16:44,880 --> 00:16:47,920 Speaker 1: lose a couple of pounds, and prevent injury. That's the formula. 269 00:16:49,200 --> 00:16:51,040 Speaker 1: And we tend to do too much of one thing. 270 00:16:52,000 --> 00:16:54,160 Speaker 1: And back to the components of Fitness six. There's now 271 00:16:54,240 --> 00:16:59,760 Speaker 1: six muscular strength, muscular endurance, right, cardiovascular endurance, flexibility, body 272 00:16:59,760 --> 00:17:02,920 Speaker 1: com position, and I throw in balanced training alright, so 273 00:17:03,440 --> 00:17:06,800 Speaker 1: I gotta walk before you run, and balanced training should 274 00:17:06,800 --> 00:17:10,320 Speaker 1: be part of everyone's plan. And again at the end 275 00:17:10,320 --> 00:17:11,960 Speaker 1: of the show, I'm gonna give you really simple yet 276 00:17:12,000 --> 00:17:15,160 Speaker 1: effective ways to do that. But it shouldn't be too much. 277 00:17:15,240 --> 00:17:18,040 Speaker 1: Just like I don't want you doing thirty minutes of crunches, 278 00:17:18,240 --> 00:17:22,199 Speaker 1: I don't want you doing thirty minutes of balanced training 279 00:17:22,320 --> 00:17:29,000 Speaker 1: at the expense of basic strength, and you work cardio, 280 00:17:29,200 --> 00:17:33,280 Speaker 1: all right, One final quick break. I need more caffeine, 281 00:17:33,359 --> 00:17:36,359 Speaker 1: but I'm gonna go without it. One more quick break, 282 00:17:36,400 --> 00:17:38,440 Speaker 1: and when we come back and to talk about the studies, 283 00:17:38,480 --> 00:17:42,159 Speaker 1: really interesting, really simple, and you'll see the science behind it. 284 00:17:42,280 --> 00:17:43,959 Speaker 1: And then I'm gonna give you what you can do 285 00:17:44,080 --> 00:17:46,280 Speaker 1: and what you should do to improve your balance. We 286 00:17:46,320 --> 00:17:59,439 Speaker 1: will be right back all right talking about balance. I 287 00:17:59,480 --> 00:18:04,120 Speaker 1: love all the gear, right, and these are generally inexpensive 288 00:18:04,240 --> 00:18:08,120 Speaker 1: pieces of equipment to add to your home gym. And 289 00:18:08,400 --> 00:18:11,720 Speaker 1: it's like the third fourth component, right, So, as I've 290 00:18:11,720 --> 00:18:14,199 Speaker 1: said in my shows, and when I talk about what 291 00:18:14,240 --> 00:18:15,919 Speaker 1: you should have in your home gym, you want your 292 00:18:15,960 --> 00:18:20,119 Speaker 1: cardio first, or cardio and strength every home gym should 293 00:18:20,160 --> 00:18:25,280 Speaker 1: have one of each of those options, right, your cardio 294 00:18:25,320 --> 00:18:27,840 Speaker 1: and your strength, and if you have no equipment, that 295 00:18:27,880 --> 00:18:30,000 Speaker 1: can be body weight. But that's what you want to 296 00:18:30,040 --> 00:18:34,440 Speaker 1: focus on, right, So cardio strength and then balance, and 297 00:18:34,640 --> 00:18:36,399 Speaker 1: it could be a bow suit and I'll talk about 298 00:18:36,400 --> 00:18:40,840 Speaker 1: different products, but just they're inexpensive, you can usually store them. 299 00:18:40,880 --> 00:18:44,520 Speaker 1: They're small pieces for the most part, and just great 300 00:18:44,520 --> 00:18:47,719 Speaker 1: ways to UH to add to that home gym. All right. 301 00:18:47,760 --> 00:18:51,800 Speaker 1: So the first study, this was in clinical rehabilitation May 302 00:18:51,880 --> 00:18:55,479 Speaker 1: of two thousand fifteen, and it was titled Taking Balance 303 00:18:55,520 --> 00:18:59,159 Speaker 1: Training for Older Adults One Step Further the rationale four 304 00:18:59,720 --> 00:19:03,879 Speaker 1: ended description of a proven balanced training program. So the 305 00:19:03,880 --> 00:19:06,880 Speaker 1: objective was was simple to give the rationale and evidence 306 00:19:06,920 --> 00:19:11,000 Speaker 1: for a detailed description of a rehabilitation program of proven 307 00:19:11,000 --> 00:19:15,040 Speaker 1: effectiveness and improving balance in older adults. Right. And generally 308 00:19:15,200 --> 00:19:17,800 Speaker 1: most of the studies when you look at the studies 309 00:19:17,840 --> 00:19:21,159 Speaker 1: for balance are older adults and sports, so there's not 310 00:19:21,200 --> 00:19:24,680 Speaker 1: a lot on the younger populations, and for reasons or 311 00:19:24,760 --> 00:19:28,040 Speaker 1: good reasons, um, but that's generally what you're gonna say. 312 00:19:28,119 --> 00:19:31,479 Speaker 1: And so this UH study was a group program forty 313 00:19:31,480 --> 00:19:34,800 Speaker 1: five minutes sessions, three times a week for twelve weeks, 314 00:19:34,920 --> 00:19:38,800 Speaker 1: and the bottom line was this balance training program strengthened 315 00:19:38,840 --> 00:19:41,600 Speaker 1: self efficacy. Remember that term, I've used it many times, 316 00:19:41,600 --> 00:19:45,080 Speaker 1: one of my favorite ones in sports psychology, uh, self 317 00:19:45,119 --> 00:19:50,280 Speaker 1: efficacy in balance control, leading to improved fall related self efficacy, 318 00:19:50,440 --> 00:19:55,280 Speaker 1: reduced fear of falling, increased walking speed, and improved physical function. 319 00:19:55,760 --> 00:20:00,280 Speaker 1: Participants found the program motivating, valuable, fund and enjoyable, which 320 00:20:00,400 --> 00:20:03,480 Speaker 1: was reflective in a high attendance rate. And so when 321 00:20:03,480 --> 00:20:05,360 Speaker 1: you look at these studies, especially in the elderly, they're 322 00:20:05,440 --> 00:20:10,000 Speaker 1: using balloons there. They're simple, but they're effective, you know, 323 00:20:10,080 --> 00:20:13,600 Speaker 1: getting in chairs, passing the balloons around, things like that, 324 00:20:14,200 --> 00:20:19,480 Speaker 1: simple stepping, just basics, you know, the activities of daily living, 325 00:20:19,560 --> 00:20:22,359 Speaker 1: functional things. So I just keep bringing that up because 326 00:20:22,400 --> 00:20:26,639 Speaker 1: it doesn't and shouldn't have to be super technical or advanced. 327 00:20:27,680 --> 00:20:31,920 Speaker 1: All right, And again, just a couple more takeaways from 328 00:20:31,960 --> 00:20:36,240 Speaker 1: from this study. This balance program improves balance control, and 329 00:20:36,400 --> 00:20:39,600 Speaker 1: if it's modified, it should remain grounded in the theoretical 330 00:20:39,600 --> 00:20:44,119 Speaker 1: background of balance control, basic exercise principles, and involving both 331 00:20:44,280 --> 00:20:49,480 Speaker 1: motor and cognitive tasks, because that's an amazing aspect of balances. 332 00:20:49,520 --> 00:20:54,359 Speaker 1: The brain is obviously involved central nervous system. So you 333 00:20:54,359 --> 00:20:58,320 Speaker 1: know when we look at the mind body connection and 334 00:20:58,320 --> 00:21:00,879 Speaker 1: why exercise is so valuable only to the body, but 335 00:21:00,960 --> 00:21:07,480 Speaker 1: the brain. Here you go balance, So we're strengthening our brains, 336 00:21:08,320 --> 00:21:11,600 Speaker 1: working our brains, challenging our brains at the same time. 337 00:21:12,080 --> 00:21:14,720 Speaker 1: And that's a good thing. It's a great thing as 338 00:21:14,720 --> 00:21:18,600 Speaker 1: we get older. All right, So pretty good. Now, one 339 00:21:18,680 --> 00:21:23,000 Speaker 1: more on the elderly, and this was Clinical Interventions in 340 00:21:23,160 --> 00:21:27,159 Speaker 1: Aging December two thousand seven, titled effect of a group 341 00:21:27,320 --> 00:21:30,720 Speaker 1: based exercise program on balance and the elderly. So very similar, 342 00:21:31,119 --> 00:21:33,520 Speaker 1: all right. And this was to determine the effectiveness of 343 00:21:33,560 --> 00:21:37,920 Speaker 1: an eight week group functional balance training classes on balance 344 00:21:38,320 --> 00:21:42,480 Speaker 1: outcomes in community dwelling veterans at risk four falls. So 345 00:21:42,640 --> 00:21:47,000 Speaker 1: very similar, okay. And there were fifty one participants mean 346 00:21:47,119 --> 00:21:51,160 Speaker 1: age of seventy eight, which is again incredible and all 347 00:21:51,200 --> 00:21:55,359 Speaker 1: at risk four falling. And the conclusion was simple and 348 00:21:55,520 --> 00:21:58,080 Speaker 1: eight week group functional balance training class was safe and 349 00:21:58,119 --> 00:22:01,359 Speaker 1: effective in improving balance outcome MS in a cohort of 350 00:22:01,480 --> 00:22:05,080 Speaker 1: elderly veterans at risk for falls seventy eight years old. 351 00:22:07,320 --> 00:22:11,240 Speaker 1: So this goes back to what I talk about when 352 00:22:11,600 --> 00:22:17,280 Speaker 1: it's prehab versus rehab. Right, let's work on balance and 353 00:22:17,440 --> 00:22:21,320 Speaker 1: basic strength before the issue to prevent the issue so 354 00:22:21,720 --> 00:22:27,920 Speaker 1: you don't have to rehab, because, as I say, it's 355 00:22:27,920 --> 00:22:30,040 Speaker 1: not a matter of if you will exercise, but when 356 00:22:30,400 --> 00:22:33,399 Speaker 1: and will you have to pay someone to help you 357 00:22:33,480 --> 00:22:35,919 Speaker 1: and make you do it in rehab or will you 358 00:22:36,000 --> 00:22:40,200 Speaker 1: do it in prehab prevention. Let's go to the third study, 359 00:22:40,280 --> 00:22:43,160 Speaker 1: So talk about the elderly makes sense. And I want 360 00:22:43,160 --> 00:22:46,240 Speaker 1: to get super deep into the science because let's be honest, 361 00:22:46,400 --> 00:22:51,040 Speaker 1: as as so much in this Fitness Disrupted podcast deals with, 362 00:22:52,000 --> 00:22:55,200 Speaker 1: it's about the simple stuff, common sense with the science 363 00:22:55,840 --> 00:22:59,000 Speaker 1: but stands to reason. Pun intended that working on balance 364 00:22:59,040 --> 00:23:01,480 Speaker 1: improves your balance, and here you go. Now we'll go 365 00:23:01,520 --> 00:23:03,199 Speaker 1: even more extremes. So that's where I like to go 366 00:23:03,359 --> 00:23:06,080 Speaker 1: with sports. And it's an older study but one that 367 00:23:06,119 --> 00:23:09,880 Speaker 1: many of the more recent studies refer back to. And 368 00:23:10,000 --> 00:23:11,800 Speaker 1: it was in this is a new one for me 369 00:23:11,960 --> 00:23:18,560 Speaker 1: knee surgery, sports traumatology and Arthur Scoppi. So older study, 370 00:23:18,640 --> 00:23:22,280 Speaker 1: but prevention of anterior cruise shiit ligament injuries in soccer. 371 00:23:22,480 --> 00:23:25,200 Speaker 1: All right, you're a c l S A prospective controlled 372 00:23:25,240 --> 00:23:28,679 Speaker 1: study of appropriate receptive training. This was a big study, 373 00:23:28,760 --> 00:23:33,119 Speaker 1: controlled study of six hundred soccer players. Okay, a c 374 00:23:33,400 --> 00:23:38,000 Speaker 1: L injuries so common, so common, and so common in 375 00:23:38,119 --> 00:23:43,639 Speaker 1: sports and skiing, many other just activities. People have issues 376 00:23:43,640 --> 00:23:46,399 Speaker 1: with their a c L s And the takeaway was 377 00:23:46,440 --> 00:23:50,160 Speaker 1: pretty amazing. In this perspective, controlled study of six hundred 378 00:23:50,200 --> 00:23:53,879 Speaker 1: soccer players for six weeks, three times per week balance 379 00:23:53,920 --> 00:23:57,760 Speaker 1: training program, significant decrease of a c L injuries and 380 00:23:57,800 --> 00:24:03,760 Speaker 1: again whole separate podcasts on why and why women have 381 00:24:03,920 --> 00:24:07,480 Speaker 1: greater risk, but suffice it to say for this show, 382 00:24:08,760 --> 00:24:11,720 Speaker 1: it helps keep you from falling in your activities of 383 00:24:11,800 --> 00:24:15,560 Speaker 1: daily living. It helps you to have the self efficacy 384 00:24:15,640 --> 00:24:19,320 Speaker 1: which is so important in other words, your confidence that 385 00:24:19,400 --> 00:24:22,560 Speaker 1: you're not going to fall, that brain body connection that 386 00:24:22,680 --> 00:24:24,879 Speaker 1: is so important. Like here, I know that when I 387 00:24:24,920 --> 00:24:28,119 Speaker 1: started skiing again picked it back up as an older person, 388 00:24:29,080 --> 00:24:31,800 Speaker 1: that self efficacy. We all know that if you start skiing, 389 00:24:31,960 --> 00:24:35,040 Speaker 1: doing something like that, higher risk activities later in life, 390 00:24:35,160 --> 00:24:38,040 Speaker 1: that confidence, we often get hurt. When you're younger, you 391 00:24:38,040 --> 00:24:40,239 Speaker 1: have no fear, and that's a good and bad thing. 392 00:24:40,320 --> 00:24:42,439 Speaker 1: But it's a good thing in that you're not doing 393 00:24:42,480 --> 00:24:47,000 Speaker 1: these abnormal modifications of your body which actually gets you hurt. 394 00:24:47,280 --> 00:24:51,000 Speaker 1: So that fear, that lack of self efficacy can actually 395 00:24:51,000 --> 00:24:55,160 Speaker 1: get you hurt. So it's a complex yet not double 396 00:24:55,240 --> 00:25:01,000 Speaker 1: edged sword. Right. So balance training is import Balanced training 397 00:25:01,000 --> 00:25:05,400 Speaker 1: should be part of your everyday activities as well as 398 00:25:05,560 --> 00:25:10,639 Speaker 1: your exercise plan, and the excessive moderation philosophy that I 399 00:25:10,720 --> 00:25:15,520 Speaker 1: put forth is totally tied into this. We want our 400 00:25:15,560 --> 00:25:19,280 Speaker 1: strength training, we want our cardio vascar training, we want 401 00:25:19,280 --> 00:25:21,480 Speaker 1: our flexibility a little bit, not a lot, just a 402 00:25:21,480 --> 00:25:25,000 Speaker 1: little bit, keep those muscles loose, the joints working through 403 00:25:25,040 --> 00:25:27,560 Speaker 1: their full range of motion, and we want some balanced 404 00:25:27,560 --> 00:25:32,720 Speaker 1: training and it can be fun, all right. So here 405 00:25:32,760 --> 00:25:36,080 Speaker 1: we go. Simple ways to work balanced training into your day. 406 00:25:36,400 --> 00:25:39,280 Speaker 1: One of the most basic. And by the way, I 407 00:25:39,280 --> 00:25:42,159 Speaker 1: will preface this by saying, if I throw out a recommendation, 408 00:25:42,160 --> 00:25:45,080 Speaker 1: and they're pretty simple, but you have to progress, so 409 00:25:45,160 --> 00:25:47,400 Speaker 1: don't get hurt doing them. I'm generally not gonna give 410 00:25:47,440 --> 00:25:50,600 Speaker 1: you advanced things, but the first one I'm gonna throw 411 00:25:50,600 --> 00:25:52,680 Speaker 1: out there because I saw this at the gym years ago. 412 00:25:52,760 --> 00:25:55,640 Speaker 1: It just dawned on me that I get dressed standing up. 413 00:25:56,160 --> 00:25:58,720 Speaker 1: I don't sit to get dressed. And a part of it, 414 00:25:58,760 --> 00:26:03,280 Speaker 1: you know, my socks, boxers, whatever, it is shorts. I'm 415 00:26:03,320 --> 00:26:05,920 Speaker 1: standing up and I watched people at the gym set 416 00:26:06,040 --> 00:26:09,200 Speaker 1: to do all those things. Now, we don't want to sit. 417 00:26:09,320 --> 00:26:12,240 Speaker 1: We want to avoid sitting as much as possible. But 418 00:26:12,320 --> 00:26:15,840 Speaker 1: this is also a great way, a functional, simple way 419 00:26:15,840 --> 00:26:20,639 Speaker 1: to work balanced training into your every day life. Now, 420 00:26:20,680 --> 00:26:23,520 Speaker 1: if you are challenged with the balance, I don't want 421 00:26:23,560 --> 00:26:25,720 Speaker 1: you standing on one ft and putting on your socks 422 00:26:25,880 --> 00:26:29,400 Speaker 1: until you have improved that. But it's a great way 423 00:26:29,400 --> 00:26:33,080 Speaker 1: to do that. So get dressed standing up, and that 424 00:26:33,160 --> 00:26:35,399 Speaker 1: leads to another one, and this will not only improve 425 00:26:35,480 --> 00:26:39,280 Speaker 1: your balance but your strength. Get up out of a 426 00:26:39,400 --> 00:26:43,600 Speaker 1: chair with no hands. You know, every time I fly 427 00:26:44,200 --> 00:26:46,760 Speaker 1: and the person behind me has to get up out 428 00:26:46,800 --> 00:26:50,080 Speaker 1: of their chair holding onto mind and send me flying forward. 429 00:26:50,119 --> 00:26:53,040 Speaker 1: When they let go, I get it, they don't have 430 00:26:53,119 --> 00:26:56,119 Speaker 1: the strength and or the balance to get up. So 431 00:26:56,200 --> 00:27:00,280 Speaker 1: that is such a simple, it's super effective way to 432 00:27:00,440 --> 00:27:05,080 Speaker 1: work balance and strength training into your day. Do not 433 00:27:05,200 --> 00:27:08,000 Speaker 1: hold onto the chair to get out the hand rests, 434 00:27:08,640 --> 00:27:10,359 Speaker 1: and I'm gonna take it one step further. So if 435 00:27:10,359 --> 00:27:12,159 Speaker 1: you go, oh, that's super easy, Tom, I can do 436 00:27:12,200 --> 00:27:14,840 Speaker 1: that all right. So now I want you to get 437 00:27:14,920 --> 00:27:18,560 Speaker 1: up out of the chair with one leg and no hands, 438 00:27:18,960 --> 00:27:21,560 Speaker 1: and I want you to alternate that leg because I 439 00:27:21,560 --> 00:27:24,119 Speaker 1: don't want you to get strong on one side and 440 00:27:24,119 --> 00:27:26,879 Speaker 1: I don't want you to only use your dominant side. 441 00:27:26,920 --> 00:27:30,320 Speaker 1: Getting up out of a chair with one leg is 442 00:27:30,359 --> 00:27:33,919 Speaker 1: one of the greatest ways to work, one of the 443 00:27:34,000 --> 00:27:38,879 Speaker 1: greatest exercises into your day because our glutes being weak 444 00:27:40,000 --> 00:27:42,800 Speaker 1: because we sit on them all day long are one 445 00:27:43,000 --> 00:27:48,080 Speaker 1: of the major reasons so many lower leg issues. Okay, 446 00:27:48,240 --> 00:27:51,280 Speaker 1: so there's exercises for you by the way, up and 447 00:27:51,320 --> 00:27:55,240 Speaker 1: down out of your chair ten times, single leg, right leg, 448 00:27:55,320 --> 00:27:58,240 Speaker 1: left leg, But at the very least, when you're getting 449 00:27:58,320 --> 00:28:00,639 Speaker 1: up and down out of your chair, no hands with 450 00:28:00,680 --> 00:28:04,959 Speaker 1: two legs, no hands with one leg. All right. And 451 00:28:05,000 --> 00:28:07,800 Speaker 1: then if you are someone who works in an office, 452 00:28:08,040 --> 00:28:09,800 Speaker 1: you know, anywhere where you have to sit for a 453 00:28:09,800 --> 00:28:12,920 Speaker 1: long period of time. Did the show on standing about 454 00:28:13,320 --> 00:28:15,920 Speaker 1: eighty calories more standing than sitting. Listen to that show 455 00:28:15,960 --> 00:28:19,320 Speaker 1: if you haven't standing desks. So as I do this 456 00:28:19,359 --> 00:28:21,879 Speaker 1: show to you right now, I'm standing, and I love it. 457 00:28:22,040 --> 00:28:25,320 Speaker 1: Different energy level and I get to move around, burn 458 00:28:25,400 --> 00:28:28,760 Speaker 1: some calories and just feels better. All right. But you 459 00:28:28,760 --> 00:28:33,040 Speaker 1: can also add a piece of balance equipment to your 460 00:28:33,200 --> 00:28:35,879 Speaker 1: office and again to your home, Jim, So what are those? 461 00:28:36,800 --> 00:28:40,760 Speaker 1: There's so many different options, so inexpensive. But again, as 462 00:28:40,800 --> 00:28:43,120 Speaker 1: I stand right here now I alternate back and forth 463 00:28:43,200 --> 00:28:45,240 Speaker 1: foot to foot. I can stand on one foot as 464 00:28:45,240 --> 00:28:47,800 Speaker 1: I stand here. That is another great way to do it. 465 00:28:47,920 --> 00:28:49,880 Speaker 1: And then I could have I don't personally have it. 466 00:28:49,880 --> 00:28:52,880 Speaker 1: I don't want to, you know, be totally flip flopping 467 00:28:52,920 --> 00:28:55,080 Speaker 1: around as I do the show. But I have them 468 00:28:55,120 --> 00:28:59,840 Speaker 1: in my home gym. So balance discs, balance boards, so 469 00:29:00,080 --> 00:29:04,320 Speaker 1: many different options, round ones, square ones, things with balls 470 00:29:04,400 --> 00:29:08,400 Speaker 1: underneath them, things you can modify to make harder as 471 00:29:08,480 --> 00:29:12,560 Speaker 1: you do them. All right, and again relatively inexpensive. You can, 472 00:29:12,600 --> 00:29:15,000 Speaker 1: you know, just like everything, there's a wide range. But 473 00:29:15,080 --> 00:29:16,600 Speaker 1: you don't have to spend a lot of money. All 474 00:29:16,600 --> 00:29:20,760 Speaker 1: it's about is an unstable surface. So what do you do? 475 00:29:20,840 --> 00:29:22,480 Speaker 1: You you should get a balance board, you get a 476 00:29:22,520 --> 00:29:24,760 Speaker 1: bow su, you get a balanced disc. Will you start 477 00:29:24,760 --> 00:29:28,400 Speaker 1: by just standing on it? That's the progression? Everybody. You 478 00:29:28,400 --> 00:29:31,840 Speaker 1: don't start by doing crazy activities unless you're twenty and 479 00:29:31,880 --> 00:29:35,400 Speaker 1: a you know whatever. If you're super athletic, of course, 480 00:29:36,160 --> 00:29:38,880 Speaker 1: but for most people, what's the progression? Okay, stand on 481 00:29:38,920 --> 00:29:41,840 Speaker 1: the first if you have, like there's two great rubber disks, 482 00:29:42,480 --> 00:29:44,520 Speaker 1: will you stand on them right and just make sure 483 00:29:44,720 --> 00:29:47,520 Speaker 1: surface unstable, and you start by standing and just bend 484 00:29:47,560 --> 00:29:50,400 Speaker 1: your knees a little bit, right, soft knees, and stand 485 00:29:50,480 --> 00:29:53,360 Speaker 1: and you're gonna feel your core activate again. There's the 486 00:29:53,640 --> 00:29:58,560 Speaker 1: mental component. Your appropriate reception is being challenged your balance. 487 00:29:59,520 --> 00:30:02,400 Speaker 1: So that's where you start. Just stand on them. Then 488 00:30:02,480 --> 00:30:08,480 Speaker 1: you start to add the exercise the movement slowly progressively squats. 489 00:30:08,720 --> 00:30:11,920 Speaker 1: Stand on those balanced discs or a balance board or 490 00:30:11,960 --> 00:30:15,280 Speaker 1: a bow su and then do squats slowly. But how's 491 00:30:15,280 --> 00:30:19,400 Speaker 1: your form? Don't add thirty pound dumbbells in to start, 492 00:30:20,000 --> 00:30:22,400 Speaker 1: and if you do add the weight, you darn well 493 00:30:22,480 --> 00:30:25,840 Speaker 1: better be doing the same perfect form and the same 494 00:30:25,960 --> 00:30:29,240 Speaker 1: range of motion. All right, So that's the progression. Stand 495 00:30:29,280 --> 00:30:35,880 Speaker 1: on them, start moving on them, Start moving on them bilaterally, okay, 496 00:30:35,920 --> 00:30:38,960 Speaker 1: and then you can progress up to single leg. And 497 00:30:39,000 --> 00:30:43,000 Speaker 1: a great progression is again, take one balanced disc, put 498 00:30:43,000 --> 00:30:45,880 Speaker 1: it on the front foot to a stationary lunge, so 499 00:30:46,080 --> 00:30:49,000 Speaker 1: right foot forward, left foot back, the right foot has 500 00:30:49,040 --> 00:30:53,640 Speaker 1: a disc underneath it, and you do stationary lunges. That's 501 00:30:53,640 --> 00:30:59,120 Speaker 1: gonna challenge that front right leg single legs, so unilateral 502 00:30:59,240 --> 00:31:03,280 Speaker 1: after bi dateral, and then as you really start to 503 00:31:03,320 --> 00:31:05,480 Speaker 1: get to advance, then you can start adding an upper 504 00:31:05,480 --> 00:31:08,840 Speaker 1: body component in right, So you can be doing squats 505 00:31:08,880 --> 00:31:12,440 Speaker 1: on a bosu or a balanced disc board while throwing 506 00:31:12,600 --> 00:31:16,360 Speaker 1: if you have a partner or partner throwing a medicine 507 00:31:16,360 --> 00:31:19,320 Speaker 1: ball back and forth. You can add rotation in. You 508 00:31:19,360 --> 00:31:24,960 Speaker 1: can add the weight in, but start bilateral lower body, 509 00:31:25,160 --> 00:31:28,760 Speaker 1: go unilateral, and then you can start making it more complex, 510 00:31:28,800 --> 00:31:31,720 Speaker 1: more fun, and you can also use them for upper 511 00:31:31,760 --> 00:31:34,480 Speaker 1: body as well. You can put those balanced disks under 512 00:31:34,520 --> 00:31:38,840 Speaker 1: your hands. Now you're challenging your core in another way, 513 00:31:39,000 --> 00:31:43,080 Speaker 1: in a more challenging way. But if you're exercising for 514 00:31:43,120 --> 00:31:47,800 Speaker 1: an hour, it depends a large part of what you're 515 00:31:47,840 --> 00:31:49,320 Speaker 1: doing and how many days a week you're working out. 516 00:31:49,320 --> 00:31:52,160 Speaker 1: But I have to give you basic guidelines. Uh this 517 00:31:52,240 --> 00:31:54,360 Speaker 1: I'm doing, you know, throughout the work out, but generally 518 00:31:54,360 --> 00:31:57,080 Speaker 1: at the end. So I'm gonna I'm gonna do my cardio, 519 00:31:57,240 --> 00:31:59,520 Speaker 1: my basic strength, and I'm gonna progress to this when 520 00:31:59,520 --> 00:32:02,760 Speaker 1: i'm warmed up, because generally it's utilizing more of my 521 00:32:02,800 --> 00:32:06,000 Speaker 1: body than you know sitting and doing bicep curls. So 522 00:32:06,200 --> 00:32:08,600 Speaker 1: more warmed up. So I would rather you do both 523 00:32:08,680 --> 00:32:13,760 Speaker 1: your cliometric exercises and your balanced type after you're warmed up. 524 00:32:13,920 --> 00:32:15,479 Speaker 1: Now you could say, well wait a minute, tom now 525 00:32:15,480 --> 00:32:19,680 Speaker 1: I'm fatigued. Okay, point taken, But it depends. It depends 526 00:32:19,680 --> 00:32:21,640 Speaker 1: on the workout, right, you definitely want to be warmed up. 527 00:32:21,920 --> 00:32:23,840 Speaker 1: And then here's another simple one. No you go, I 528 00:32:23,840 --> 00:32:28,800 Speaker 1: don't want any equipment. One of my favorite exercises, no 529 00:32:28,880 --> 00:32:32,560 Speaker 1: equipment that has kept me injury free, you know, without 530 00:32:32,640 --> 00:32:35,680 Speaker 1: any major injury or you know, doing all the races 531 00:32:35,680 --> 00:32:38,120 Speaker 1: I've done over all the years, is a one legged 532 00:32:38,240 --> 00:32:41,600 Speaker 1: toe touch. Now, many different variations and you can add equipment, 533 00:32:41,600 --> 00:32:44,280 Speaker 1: but it's standing on one leg, bending the knee, slightly 534 00:32:44,400 --> 00:32:46,640 Speaker 1: soft knee, so standing on your right leg, I'm doing 535 00:32:46,640 --> 00:32:49,800 Speaker 1: it as I say it to you, and then touching 536 00:32:49,800 --> 00:32:54,680 Speaker 1: the ground with your left hand, so hinging at the hips, 537 00:32:54,720 --> 00:32:58,760 Speaker 1: back flat, reaching down, touching the ground, and then alternating. 538 00:32:59,800 --> 00:33:05,000 Speaker 1: So simple one legged toe touches. Many different names for him, 539 00:33:05,040 --> 00:33:07,360 Speaker 1: but that gives you the visual that many of you need. 540 00:33:07,960 --> 00:33:11,200 Speaker 1: Stand on one leg, bend the knee, slightly hinge at 541 00:33:11,200 --> 00:33:15,200 Speaker 1: the hips, touch the ground or come close to the ground. 542 00:33:15,400 --> 00:33:17,800 Speaker 1: Many of you aren't going to get there right away. 543 00:33:17,920 --> 00:33:21,280 Speaker 1: And again make sure you progress. You may go down 544 00:33:21,280 --> 00:33:24,360 Speaker 1: two inches to start because the balance isn't there, and 545 00:33:24,440 --> 00:33:26,960 Speaker 1: that's a fun progression. And do tend with the right leg, 546 00:33:27,000 --> 00:33:30,320 Speaker 1: tend with the left leg one to three sets. There's 547 00:33:30,360 --> 00:33:35,000 Speaker 1: a great, easy, super effective workout, all right, so it 548 00:33:35,040 --> 00:33:38,160 Speaker 1: doesn't have to be complicated. Here's the final thing. When 549 00:33:38,160 --> 00:33:42,719 Speaker 1: you're brushing your teeth, when you're brushing your hair, stand 550 00:33:42,760 --> 00:33:46,400 Speaker 1: on one leg. You're gonna be working your core, You're 551 00:33:46,400 --> 00:33:49,240 Speaker 1: gonna be working those leg muscles, and you're gonna be 552 00:33:49,280 --> 00:33:53,360 Speaker 1: working on your balance. So what's the takeaway? You know, 553 00:33:53,400 --> 00:33:56,560 Speaker 1: as I was preparing for the show, it's like, wow, 554 00:33:56,600 --> 00:33:58,560 Speaker 1: I love I love this whole topic. I love all 555 00:33:58,600 --> 00:34:00,640 Speaker 1: the topics. But I could do a five of our show. 556 00:34:01,240 --> 00:34:03,960 Speaker 1: It's too much. We'll do other shows that you know, 557 00:34:04,040 --> 00:34:07,120 Speaker 1: touch on different parts of balance and training, and yes 558 00:34:07,200 --> 00:34:09,680 Speaker 1: we can be more complex, but you all know, if 559 00:34:09,680 --> 00:34:12,600 Speaker 1: you've listened to my shows by now, I'm all about 560 00:34:12,640 --> 00:34:16,960 Speaker 1: this successive moderation. I could impress people with you know, 561 00:34:17,280 --> 00:34:21,480 Speaker 1: crazy exercises and crazy videos, and I don't want to 562 00:34:21,520 --> 00:34:24,440 Speaker 1: get hurt and I know what works, and there's a 563 00:34:24,480 --> 00:34:28,640 Speaker 1: cost benefit, and my goodness, if you get hurt. Now, listen, 564 00:34:28,680 --> 00:34:31,680 Speaker 1: things happen. They're called accidents for a reason. But we've 565 00:34:31,680 --> 00:34:35,120 Speaker 1: got to be smart. There's a lot of h less 566 00:34:35,160 --> 00:34:39,759 Speaker 1: intelligent searching for the right words. Balance training exercises I 567 00:34:39,800 --> 00:34:43,080 Speaker 1: see all over the place, So be smart, be consistent. 568 00:34:44,280 --> 00:34:48,040 Speaker 1: But like everything else, a couple of minutes of balance 569 00:34:48,120 --> 00:34:50,960 Speaker 1: training a couple of times per week, we'll go a 570 00:34:51,040 --> 00:34:53,200 Speaker 1: heck of a long way. Because you know what, we're 571 00:34:53,239 --> 00:34:56,719 Speaker 1: gonna live, hopefully really long lives, and how do you 572 00:34:56,760 --> 00:34:59,560 Speaker 1: want those years to be? And that's what I talk 573 00:34:59,640 --> 00:35:01,960 Speaker 1: about in the book coming out in a couple of months. 574 00:35:02,000 --> 00:35:05,600 Speaker 1: Pushback thanks to all this craziness, but it's quality of life. 575 00:35:06,280 --> 00:35:10,000 Speaker 1: And so we're talking about hip fractures, right, and it's 576 00:35:10,080 --> 00:35:13,080 Speaker 1: just absolutely frightening. So not only do so many people 577 00:35:13,520 --> 00:35:17,200 Speaker 1: fracture hips as you get older, but patients over the 578 00:35:17,200 --> 00:35:20,600 Speaker 1: age of fifty have an increased risk of mortality dying 579 00:35:21,280 --> 00:35:25,040 Speaker 1: following hip fracture. Now that's dependent on several factors. Are 580 00:35:25,719 --> 00:35:29,319 Speaker 1: multiple factors, including your health obviously at the time and 581 00:35:29,400 --> 00:35:33,719 Speaker 1: post fracture comorbidities. But the bottom line is, let's be 582 00:35:33,800 --> 00:35:38,240 Speaker 1: as strong and as balanced and have balanced as possible, 583 00:35:39,360 --> 00:35:43,080 Speaker 1: and a little bit of all of the six components 584 00:35:43,080 --> 00:35:47,200 Speaker 1: of fitness will do it for you. Enough enough said, 585 00:35:47,680 --> 00:35:51,640 Speaker 1: work it into your day, keep it simple, keep it consistent, 586 00:35:52,040 --> 00:35:55,200 Speaker 1: and listen. Thank you for the reaching out with questions. 587 00:35:55,200 --> 00:35:56,640 Speaker 1: Obviously I was going to do a show on this, 588 00:35:56,719 --> 00:35:59,720 Speaker 1: but got hammered with questions on the bow su and 589 00:35:59,719 --> 00:36:02,120 Speaker 1: and Allen's training. So there you go, and we'll make 590 00:36:02,120 --> 00:36:04,840 Speaker 1: it more complicated too, but listen, this is where I 591 00:36:04,880 --> 00:36:12,120 Speaker 1: spend my personal uh time with exercise. It's about being consistent, 592 00:36:12,200 --> 00:36:15,600 Speaker 1: doing a little bit of everything, a lot, not a lot, 593 00:36:16,080 --> 00:36:19,640 Speaker 1: a little bit. Thank you for listening. I am Tom 594 00:36:19,680 --> 00:36:24,320 Speaker 1: Holland exercise physiologists, certified sports nutritionists. I love this show. 595 00:36:24,440 --> 00:36:26,080 Speaker 1: I love you all reaching out and if you have 596 00:36:26,280 --> 00:36:28,760 Speaker 1: rated the show, thank you. If you have not pleased, 597 00:36:28,960 --> 00:36:31,920 Speaker 1: take one second and do that and any comments questions 598 00:36:31,960 --> 00:36:34,600 Speaker 1: leave them go to Fitness disrupted dot com. You can 599 00:36:34,600 --> 00:36:38,239 Speaker 1: email me through there, my Instagram, tom h Fit, my 600 00:36:38,400 --> 00:36:41,880 Speaker 1: Twitter tom h Fit as well. And if you and 601 00:36:41,920 --> 00:36:44,120 Speaker 1: I love when you do this, put anything on social 602 00:36:44,160 --> 00:36:47,000 Speaker 1: media about the show, just use the hashtag fitness disrupted, 603 00:36:47,400 --> 00:36:51,759 Speaker 1: Tell a friend and listen. Small steps. There are no 604 00:36:51,840 --> 00:36:55,120 Speaker 1: such thing. They get you to the to the finish line. 605 00:36:56,040 --> 00:37:00,640 Speaker 1: Thank you for listening. This is Fitness Disrupted. Believe even yourself. 606 00:37:06,200 --> 00:37:09,759 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 607 00:37:09,840 --> 00:37:12,719 Speaker 1: more podcasts from my heart Radio, visit the i heart 608 00:37:12,760 --> 00:37:16,160 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 609 00:37:16,200 --> 00:37:16,960 Speaker 1: favorite shows.