Good Lifestyle

AsWe recently reportedHaving a good balance is essential for living longer and healthier life. After all, when your ability to stay balanced on your feet starts to deteriorate, it's a major red flag for physical and physical decline.

"People who have a bad balance do not live as long," Dawn Skelton, Ph.D., Professor at the University of Glasgow Caledonia in the United Kingdom, recently explained on the popular podcast BBC Health "Just one thing. "

Physically, less balance means not only a greater risk of inevitable decline and weight gain - and all health risks that accompany less exercises - but it also means that your brain also suffers. "He has more to do with the brain and the brain that can do the right thing," Skelton said. "If it does not do it well for balance, it probably does not do it well for your hormones and cardiovascular system. It's a decline marker."

This is why health and fitness professionals emphasize the importance of doing more balance-based training to ensure that your sense of equilibrium remains net. According to a new report published inThe Washington PostHowever, there is a very specific form of training based on a very specific balance that helps to help "prevent falls in the elderly and people with neurological conditions", while also helping leisure athletes, avoid injury and accelerate the rehabilitation. "

Curious to know more? Read on and for more great exercises to try as you get older, discover part of theAll the best exercises that people over 60 can possibly do, according to another personal trainer.

According to a study published in theBMC geriatrics In January of this year, the formation of the balance based on the disturbance (PBT) is filled as a "form of training which aims to improve the control of the reactive balance after unexpected external disturbances". In other words, it's when you try to keep your balance while you make external forces - if someone really pushes you or you want to waver on an unstable surface, try to make it more difficult. In some cases, you will really be obliged to fall and catch you.

"In a safe and controlled environment, participants are repeatedly exposed to destabilizing disturbances in various activities of everyday life," says the study. "Many different training configurations can be used, from quite simple and release disruption requiring only a safety harness, advanced systems that can provide a wide variety of types of disturbance and intensities during various tasks."

The goal is to train your body to get better from falling falls by forcing you to react to the fall. And for some exercises to avoid, do not miss this list ofThe worst exercises you can do after 60.

Serious PBT is usually done in the laboratory, where researchers induce fall scenarios on test topics that are attached to safety harnesses. But there are ways to do PBT at home. "The challenges differ depending on the levels of fitness," notesWAPO. "For leisure athletes, PBT could involve standing on one leg for 30 seconds with closed eyes. Elite athletes, however, could do the same and have no problem maintaining their balance; in this cases, they might need to move to an unstable surface, like a bosu ball,and stand on one leg and catch or hit a bullet Test their reactive balance. "

AsKevin Wilk, P.t., d.p.t., f.a.p.t., professor of physiotherapy at the University of Marquette, explained in the newspaper, an example of PBT put into service at home performs "mini squats" while keeping your hands on a table. If the participants could do this exercise well, "so we ask them to take his hands in his hand or keep a finger on the table and close [their] eyes and do that squat."

Another example is the plane "where you stand on one leg and you lean forward with your arms stretched like wings and rotate your core. (Shown in the image above.) And for more great advice) exercise, do not missSecret mental trick to get a lean body, tell experts.

According to a 2014 study of 212 people over 65, which has been published inThe newspapers of gerontologyOnly one PBT session was associated with the increase in their balance and reduce their risk of reducing by 50% after a follow-up of six months and 12 months.

Volunteers have all been recruited from retirement homes, exercise centers such as YMCA and other "main centers". Using a mechanical platform with a harness and "shock absorbing suspension strings", researchers forced participants to slip, fall and relax while walking. "The results have indeed confirmed that these benefits of training can be kept and generalized to reduce the annual risk of 50% persons in their daily lives," the notes of the study.

The experts claim that PBT will help not only help aging, but also to the rehabilitation of injuries (especially LCD tears) and improve sports performance.

If you are looking to improve your balance, you can start simply by holding yourself at an interval leg of 30 seconds, as shown above, or by doing "the plane". In addition, according to Skelton, you should make it a "once per hour" point and perform tandem stands (which is located at one foot on one foot behind the other, like a tight rope walker) and walk backward. "Simply make sure you know where you go," she said "just one thing." And if you are on the market for more great exercises that will dispute your coordination - including the famous Yoga Warriro pose (indicated above), do not missYour new end exercises for the balance and stability you get older.