The benefits of walking

Put on your sneakers and enjoy the benefits of walking When we talk about engaging in physical activity and staying active, we often associate this, either to a relatively intense effort (lifting dumbbells, playing tennis, running...), or to an activity that will require special equipment or facilities (gym, racket, skating rink...).

However, in order to take advantage of the benefits of physical activity, it is often enough to go back to basics, to simplicity and to appeal to our primary capacities. Walking is therefore an ideal activity, because it is suitable for anyone who is able to walk, does not require a great basic physical condition and can be practiced everywhere, not matter the time of season.

"I'm not used to walking and don't know where to start": Sometimes it is enough to simply start picking up your bread or vegetables walking to the grocery store instead of taking your car, walking the stairs of your building instead of taking the elevator, or simply going for a walk around your home.

At the beginning, depending on your physical condition, it is advisable to start with short distances, 1 to 2 km or duration of 10 to 20 minutes, at your own pace,maintaining the ability to hold a conversation while walking, without being out of breath.

After several walks, you can gradually extend your distances and your activity time.

I have the example of my dad who started walking regularly two years ago in beginning with distances of 3 to 4 km and who two years later has just traveled 31 km in a little less than 7 hours, he has just turned 70. So it's never too late to get started and improve gradually.

“When to walk during the day? » There isn't really a specific time to walk, it could be in the morning, after breakfast to get your body going, lubricate your joints and get oxygen to start your day on the right foot, after a long day at work to relax and reset your mind and body...

Enjoying a walk after a meal also helps digestion and regulate your blood sugar level.

In the end, the most important thing is to find your ideal moment, the one that suits you best during the day, the main thing being able to walk between 15 and 30 minutes each day, if possible.

“What are the benefits of walking? » Regular walking allows you to burn calories, estimated on average between 100 and 150 calories for a 30-minute walk at a “normal” pace of 5 km/hour.

That corresponds to at least 700 calories per week, walking 30 minutes per day at a moderate pace.

But the physical benefits of walking are not limited to burning calories, indeed walking also allows to :

- reduce the risk of cardiovascular disease

- strengthen bone capacity (thereby limiting osteoporosis)

- fill up with vitamin D, by exposing ourselves to the sun (or at least to light)

- lower blood pressure

- improve respiratory function and cardiac capacity

- better control your ideal weight and fat level

Beyond the physical aspect, there is also the psychological aspect that comes into play. Indeed, spending some time outdoors, enjoying nature and being in the open air allows us to reduce stress, anxiety, clear your mind and disconnect from our devices electronics.

“Do I need any special equipment? » The advantage of walking is that it does not require any special equipment, except a good pair of shoes, for people with joint problems and/or back, a pair of shoes with good cushioning and arch support can prove to be more comfortable too (do not hesitate to ask for advice in your sports store prefer).

Optionally, it is also possible to bring a pedometer which will calculate your number of steps and will give you an estimate of calories burned. This may prove useful to track your progress and development.

Finally, I would advise people with heart problems to opt for a heart rate monitor watch, to monitor physical activity and heart rate.

Finally, and even if you go for short walks, it is important to take a bottle of water with you, even a small snack (fruit, cereal bar, oil seeds...) in order to stay hydrated at all times and to maintain a good level of energy.

How to improve your balance?

Introduction:

When we were young, we worked hard to improve our balance and propel ourselves forward efficiently. We further improved our balance when we were children, through rope skipping, tree climbing, somersaults and simply physical activity.

But as adults, most of us have stopped making these spontaneous movements.Instead, we spend a lot of time sitting, during our trips, at our desks, on the couch. Result: our legs, lower back and buttocks weaken and our balance suffers.

A more sedentary lifestyle is not the only thing to blame. The parts of the inner ear and brain that control balance - what's called the vestibular system and vision decline as we age, which has a significant impact on our balance. This is a gradual slowing that can take years, even decades, to notice. It may have become a bit more difficult to make lateral movements on the tennis court, or you feel less stable when you go down the stairs. Or maybe you feel too precarious in high heels these days. Feeling more confident about these everyday movements and others, such as getting in and out of the car or watering the garden, this is exactly why balance training is so important!

What is Balance training?

Balance training is a form of exercise that focuses on improving body control, stability, and coordination. It typically involves exercises that challenge the body to hold a position or move on an unstable surface. These exercises can challenge the body in various ways, such as by engaging core muscles, improving proprioception, and increasing muscular strength and endurance. Balance training can be used to improve balance and coordination in athletes, reduce the risk of falls in older adults, and provide rehabilitation after an injury.

Improving you balance typically involves exercises that challenge the body's ability to remain balanced, either statically (without movement) or dynamically (with movement). Exercises can involve standing on one foot, agility drills, and balance boards, as well as exercises that require the use of bodyweight and resistance bands. Balance training is beneficial for athletes, as well as people looking to improve their everyday balance and coordination.

How does balance work?

Body Balance is the ability to control and coordinate your body’s movements. It is a complex process that relies on input from your eyes, inner ears, muscles, and joints. Your brain then processes and interprets this information to help you maintain your balance.

Who needs to train their balance?

Simple answer :) Anyone who wants to improve their overall fitness and coordination can benefit from balance training. This includes people of all ages and athletic abilities.

How can you train and improve your balance?

Here are a few ways and examples of how you can improve your balance

1. Single-Leg Balance Exercises: Standing on one leg, with eyes open and then closed, can help to improve your balance. Try standing on one leg with your arms straight out or arms crossed over the chest.

2. Heel-Toe Walking: Walking on your heel and toes (or just your toes) can help to strengthen your ankles and improve balance.

3. Balance Board: Standing on a balance board, or even a pillow, can help to improve balance by making you focus on your center of gravity.

4. Tai Chi: Tai chi is a Chinese martial art that involves slow, graceful movements and focuses on balance and relaxation.

5. Yoga: Many yoga poses require balance, helping to improve your overall balance.

6. Pilates: Pilates focuses on strengthening the core muscles in the body, which can help improve balance.

7. Strength Training: Strengthening the muscles in your legs and core can help to improve your overall balance.

8. Agility Training: Working on agility drills and ladder drills can help to improve balance and coordination.

Train your balance anytime, anywhere!

I would suggest to train your balance as often as possible, at least 2-3 times a week for about 5 minutes each time, it doesn't need to take long and you can do it wherever it's safe and convenient for you.

It can be before a training session as a warm up or in between exercises, in between phone calls at the office, while waiting for a public transport, while taking the elevator, just kidding, I would definitely suggest avoiding the elevator, let's take the stairs ;)

You can use a chair or stay close to a countertop or a table as the beginning to hold onto it till you get more comfortable and confident.

You can find some body-weight exercise on this website in the balance library, I hope this could help. Feel free to reach out to me if you have any questions :)

Thank you,

Rafael

The Benefits of Balance Training for Overall Well-being: Mind, Body, and Spirit

In the pursuit of a healthy and fulfilling life, balance is often considered the key to success. While the concept of balance usually conjures images of standing on one foot or maintaining equilibrium in various yoga poses, it extends far beyond physical stability. As a fitness professional, I am here to shed light on the multifaceted advantages of balance training for overall well-being, encompassing the mind, body, and spirit.

Balance Training Defined

Balance training involves exercises and activities designed to enhance an individual's ability to maintain equilibrium and control their body's position. This form of training challenges various systems within the body, including the musculoskeletal, nervous, and proprioceptive systems. It encompasses a wide range of activities, from basic standing exercises to more advanced yoga poses and balance boards. However, the benefits extend beyond just physical stability.

Mind: Enhancing Cognitive Function

Balance training isn't solely about physical prowess; it has a profound impact on mental well-being. Studies have shown that balance training can improve cognitive function and mental acuity. These exercises require concentration and focus, stimulating the brain's neural pathways responsible for balance and coordination. Regular practice can lead to enhanced memory, better problem-solving skills, and increased overall cognitive function, which is particularly important as we age.

Furthermore, balance training can help alleviate stress and anxiety. The mindfulness required during these exercises allows individuals to stay present in the moment, reducing rumination and promoting relaxation. This connection between mind and body can significantly contribute to mental well-being.

Body: Physical Benefits

The physical benefits of balance training are substantial and encompass various aspects of health and fitness.

1. Improved Core Strength: Many balance exercises engage the core muscles, promoting core strength and stability. A strong core not only aids in balance but also contributes to better posture and reduces the risk of lower back pain.

2. Enhanced Coordination: Balance training sharpens coordination by challenging the body to make precise movements. This improved coordination can translate into better performance in sports and daily activities.

3. Injury Prevention: As we age, the risk of falls and injuries increases. Balance training can help prevent falls by improving stability and proprioception, reducing the likelihood of accidents.

4. Increased Muscle Engagement: Balance exercises often recruit smaller stabilizing muscles that might not get as much attention during traditional strength training. This comprehensive approach to muscle engagement promotes overall body strength and tone.

Spirit: Emotional Well-being

Achieving balance in the physical realm often leads to harmony in the emotional and spiritual aspects of life. The sense of accomplishment and empowerment that comes from mastering balance exercises can boost self-esteem and self-confidence. These feelings of self-assurance extend beyond the gym and into everyday life, leading to a more positive self-image.

Moreover, balance training is closely linked to the practice of mindfulness. The mind-body connection fostered by these exercises promotes a greater awareness of the body and its sensations, helping individuals become more attuned to their emotions and inner well-being.

Conclusion

Balance training transcends the physical realm, offering a multitude of benefits that positively impact the mind, body, and spirit. As a fitness professional, I firmly believe in its potential to enhance overall well-being. By incorporating balance training into your fitness routine, you can sharpen your cognitive function, improve physical fitness, and cultivate a deeper sense of emotional well-being. Embrace balance training as a holistic approach to health and discover the harmony it can bring to your life, enriching your mind, strengthening your body, and nurturing your spirit.