“I was captain and should have set the example. I would lift a minimum of weights. Mine was natural physical strength. I always thought quickness and agility were much more important.” – Merlin Olsen
C.H.A.R.G.E. #124
This week’s C.H.A.R.G.E., balance, agility, and coordination training, is not only one of my favorite areas of training, but probably one of the most overlooked areas as well. From the improvement of athletic performance to the prevention of injuries, training that includes exercises meant for the betterment of balance/agility/coordination is time well spent. This includes traditional strength training programs where muscles required for good balance and coordination are trained and strengthened as well.
To fully understand the benefits, importance, and exercises utilized with these various forms of training, it is imperative to first define what each term means. All three are interrelated but not dependent upon each other for success, necessarily. At the end of this C.H.A.R.G.E., I have included a few links to websites of certain exercises that will help you improve your balance, agility, and coordination.
- Balance – Your body’s ability to utilize information about where your body is in space. Your body is involved in a complex networking of messages that are constantly being sent from your head to your toes. As this occurs, you are relying on vision and inner ear reactions to position in space and help maintain your balance. These messages are continuously telling which muscles to work and which ones to rest in order to help you sustain your chosen position. When this network gets overloaded, you lose your balance. However, with balance training exercises that increase muscle strength and body awareness, you can develop a greater sense of balance with activities that were once a “challenge”.
- Agility – Your body’s ability to move quickly and gracefully. Typically, agility is referred to athletic performance. However, as you increase your ability to move (and fall) gracefully, you also decrease your chances of injury as well. Generally speaking, the faster you can move the better off you will be, especially in athletics. This is also true with non-athletes. Anytime you are performing a gross body movement such as, walking/hiking on unstable ground, or taking your dog for a walk/run, you will be more effective and efficient the more agile you are.
- Coordination – Your body’s ability and all of its parts to function together to produce successful results. By using your non-dominate side to eat, brush your teeth, and brush your hair, you can train various parts of your brain that will improve your coordination. Many years ago I fractured a bone in my hand playing a pick-up game of basketball two weeks before final exams. The splint I wore for six weeks required I do everything with my left hand (non-dominate side), including taking my final exams. It looked as though a kindergartner had written my essays, but it did my coordination a world of good.
C.H.A.R.G.E. Questions: How good are your balance, agility, and coordination? Describe a time when a lack of balance or coordination led to a fall or poor athletic performance. How could training in these areas help you prevent injuries and/or improve your athletic performance?
1. According to WebMD.com, which of the following is NOT considered a symptom of low blood sugar?
a. Sweating
b. Moodiness
c. Anxiety
d. Dizziness
e. All of the above are symptoms
Answer – E
2. According to WebMD.com, which of the following is a tip given to help off-set the side effects of chemotherapy from a nutritional standpoint?
a. Keep a food and symptom diary
b. Talk to a dietician
c. Stay hydrated
d. Eat small meals
e. All of the above
Answer – E
This Week’s Maximum Wellness’ FACT OR FICTION:
1. According to WebMD.com, which of the following is a symptom of Type 1 diabetes?
a. Fruity Breath
b. Dry Mouth
c. Frequent Urination
d. Increased Thirst
e. All of the above
2. According to WebMD.com, what percentage of married couples, 65 years and older, reported having a happy marriage when they had had sex more than once a month?
a. 40
b. 50
c. 60
d. 70
e. 80
(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).
*Information gathered from http://diabetes.webmd.com/h2t-managing-diabetes-11/default.htm?article=091e9c5e80854af0#nav
*Information gathered from http://www.webmd.com/ovarian-cancer/features/15-nutrition-tips-chemo
*Information gathered from http://diabetes.webmd.com/ss/slideshow-type-1-diabetes-overview
*Information gathered from http://www.webmd.com/healthy-aging/news/20111122/study-sex-puts-a-sine-on-golden-years
Exercises to help you with your balance, agility, and coordination http://www.ehow.com/how_5365394_improve-balance-coordination.html, http://www.sport-fitness-advisor.com/agility-exercises.html, http://www.livestrong.com/coordination-exercises/
If you are interested in a personal training consultation, in-house personal training at my studio, wellness coaching by phone, or the three-month wellness journal, contact me at rustygregory@austin.rr.com.
