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As I continue to teach my classes and I see the birthdays coming round quicker than they used to, I am so impressed with the determination and the dedication of everyone who attends. We all recognise the benefits of doing regular aerobic exercise combined with some strength work because we all know it keeps us feeling fitter and younger – and more independent.
What many people may not appreciate is that whether you are working-out to one of my fitness videos/DVDs or following Mary or me demonstrating exercises on our website, all of those activities work our motor skills which not only helps us to be fitter but it also helps us to balance better.
The term ‘motor skills’ describes the body's ability to manage the process of movement. Whether we are picking up a sandwich to eat or putting a cup into a cupboard, walking up the stairs or closing a door, our brain, plus our muscles and nervous system, all work together to make it happen.
Exercising to music is a brilliant way to challenge our motor skills because we are asking all those elements to work together quite fast. We are watching with our eyes, processing the next move with our brain to cue up the next move with our muscles to move our arms and legs whilst staying in time with the music! It’s a big ask but the more we do it the more proficient we become. One of the most important motor skills we have, particularly as we age, is being able to balance.
Mary and I have written about the importance of balance on other occasions and we keep talking about it because it is such a key element of our fitness that could, in fact, save our life.
Having poor balance can result in having a fall and having a fall can be life-threatening. Mary explains this in greater detail later as there is some new research that has emphasised the importance of developing our ability to balance, particularly as we get older.
Balance is a skill we can learn and it was something I had to focus on when I was learning to ice skate. Not only was I standing on one leg every time I glided forward or backward on the ice, but I was also balancing on a thin blade of steel as I did so. Over time, I learned to do it through constant practice.
When my skating partner was unavailable during the winter (as he was participating in Dancing on Ice), I decided to maintain my skills by taking up ballet. Balance is an integral part of learning ballet and we have included a section on Ballet on our website for anyone who is interested to learn and develop their balancing skills. If you are a novice to ballet, initially please be sure to hold on to the back of a chair while you improve your balancing skills. Ballet also works wonders on your core, your posture and your whole-body strength.
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This recipe is ideal for using up leftover rice and turning it into a highly nutritious quick-to-prepare vegan lunch. Perfect for anyone whether or not you regularly follow a plant-based diet.
Serves 2
Per serving: 340 Calories, 2.1g fat
Prep time 10 mins
1 Green Portion Pot® cooked Basmati rice
(90g uncooked weight boiled in water with a vegetable stock cube)
½ red onion finely chopped
1 red pepper finely chopped
200g can of mixed beans, rinsed and drained
½ grated carrot
100g canned sweetcorn including the juice
1 tsp dried coriander leaf
Freshly ground black pepper
- Mix all the ingredients together in a large bowl and store in a refrigerator. Eat the same day.
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Fun, Facts & Fitness from Mary Morris MSc.
For many years I was a tutor on a training course for older adults. It was designed for those aged over 50 (clearly considered 'old' in the 1980s!) and now I sometimes smile at how we were very focussed on doing everything gently in order to protect the ageing body. These days we are much more enlightened about what the body is capable of with the right exercise and training. Take for example our recent trip to Austria where many of our guests were early-to-mid 70s, with our oldest, Gwen, at the remarkable age of 82, and there we were walking 5 miles in mountainous terrain most days! Remarkable!
But one thing that sticks out from that course all those years ago, was the need to teach people to have good balance – to be able to 'stand on one leg' for a designated period of time. Why is that so important? It was in order to help prevent them from having a fall.
Worldwide, falls are the most common cause of accidental death after road traffic accidents, and unless we do something about training our balance there is no doubt it will deteriorate further as each year passes.
So, I was delighted when a lot of media attention was recently focused on some new research on the importance of balance. A study from Brazil charted the balance abilities of 51 to 75-year-olds. They discovered that managing less than 10 seconds of standing on one leg is bad news. A failure to do this doubles your chances of dying from any cause within the next decade! And this study found that 1 in 5 people were unable to complete the task. So, it appears that the magic number, given to us through solid scientific research, is to be able to do the challenge for a minimum of 10 seconds.
I have long recognised the value of being able to balance well and that is why it is included in the exercise programme for The 28-Day Immunity Plan with the expectation that after consistently practising your balance you can reach 30 seconds without holding on. Rosemary and I have also demonstrated a short Balance Workout for you to do on our website. It is part of your Weekly Challenge for this week so do take a look. Also, the Balance Cushion available through our website is a great investment in your balance training. The good news is that you will see improvements in just one week!
What you should aim for:
- Age 50-59. 40 seconds with eyes open. 8 seconds with eyes closed
- Age 60-69. 30 seconds with eyes open. 4 seconds with eyes closed
- Age 70-79. 20 seconds with eyes open. 3 seconds with eyes closed
Tips for improving balance:
- Sit less and stand more
- Build a strong 'core'. Pilates exercises are based on this.
- Keep the muscles of the hips and knees strong. 'Sit to Stand' exercises will do it!
- Good balance is based on good posture. Think about 'standing tall.'
I hear too often that many who have had a fall are unable to get back up again without a lot of help, and often have to resort to calling 999 for assistance. That’s why we have recorded videos covering Getting Up After A Fall and Getting safely on and off the Floor, but let's do our very best to prevent falls in the first place by developing our ability to balance.
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This Week's Fitness Challenge
- Do the Balance Exercises on the website 3 times this week.
- Practise standing on one leg every day. To make it a habit try to do it when performing the same activity such as cleaning your teeth or waiting for the kettle to boil. Get someone to time you and see if you can increase the length of time you can manage.
- On your 30-minute daily walk try to include some uneven terrain such as cobbles or passing over tree roots. They all help to develop your balance mechanisms.
- Do 2 sets of 10 press-ups at least 3 times this week leaning against a wall or your kitchen work surface or on the floor on your hands and knees. Having strong chest and underarm muscles ensures you are more likely to be able to get up again after a fall.
- Practise the skill of being able to get down and up off the floor by following the instructions in our videos Getting safely on and off the Floor and Getting Up After A Fall.
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Did you know...
On 30th June, 1859 Jean Francois Gravelet, a Frenchman known professionally as Charles Blondin, became the first daredevil to walk across Niagara Falls on a tightrope. This amazing balancing feat, which was performed 160 feet above the Niagara gorge just down river from the Falls, was witnessed by some 5,000 spectators. Wearing pink tights and a yellow tunic, Blondin crossed a cable about two inches in diameter and 1,100-feet long with only a balancing pole to protect him from plunging into the dangerous rapids below.
 It was the first in a series of famous Niagara tightrope walks performed by “The Great Blondin” from 1859 to 1860. These “ascensions,” as he advertised them, always had different theatrical variations, including doing tightrope walks blindfolded, in a sack, with his manager on his back, sitting down midway to cook an omelette, and pushing a wheelbarrow across while dressed as an ape. In 1861, he performed at the Crystal Palace in London, turning somersaults on stilts on a rope stretched 170 feet above the ground.
After a period of retirement, Blondin reappeared in 1880 and starred in the 1893–94 season of the pantomime Jack and the Beanstalk at the Crystal Palace. His final performance was in Belfast in 1896. He died from complications of diabetes at his "Niagara House" in Ealing, London, in 1897, and was buried in Kensal Green Cemetery.
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And finally...
Exercising in a variety of ways enables us to enjoy so much more out of every day that we are alive. Having good balance is key to this and if we are able to stay active and ‘do’ things safely our lives will be fuller and happier. As the saying goes, ‘if you don’t use it, you’ll lose it’, so let’s get active! You know it makes sense.
Have a great week and have fun!
With love and best wishes,
Rosemary Conley CBE DL
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LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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