Page 3 - BrockCoNewsletter-MarApr-2023.indd

Fitne F us: BALANCE AND STABILITY
Balance is like air in your tires – something the ground. Perform three sets. For a
you don’t think about until there’s a challenge, do this with your eyes closed.
problem with it. Good stability reduces the

likelihood of falls for older people. Plus, • Lift your heels o the fl oor 2 to 3 inches
balance helps everyone climb stairs or walk. for ten seconds. Do three set of 10 lifts
in one session. Lightly hold onto a chair
In addition to the infl uence balance and if you need support.
stability have on physical health, they
impact mental health. Balance problems can • With your feet a hip-width apart, bend
negatively impact quality of life. For example, your knees as if you are sitting on a chair.
people who live with Ménière’s disease Focus on pushing through your heels
(an inner ear disorder than causes severe and tighten your core muscles as you
dizziness, ringing in the ears, a feeling of come down. Stop the movement when
congestion in the ears, and hearing loss) your thighs are parallel to the ground.
or vertigo, stay home, avoid showers, stop Keep your knees pointed straight ahead.
reading and watching television, and other Do three sets of 15 reps of this squat.
common activities to reduce the risk of falls, These movements don’t require special ask the rdN:
collisions, nausea, and confusion.
equipment or clothing. Generally, they
Of course, yoga, tai chi, and exercises that aren’t strenuous so you won’t break out in a CAN I DO ANYTHING WITH MY
strengthen abs and obliques are great for sweat. Try them at work, while waiting for FOOD SCRAPS?
increasing stability and balance. Here are a a bus, or during a long fl ight. You can do a lot to reduce food waste in
few movements that can also improve both: your home! For example, save your vegetable
Source:
peels for stock; regrow vegetables like celery,
• Walk heel to toe for 20 steps. Use a wall https://www.wellandgood.com/best-exercises- cabbage, and green onions by putting their
for a little support. for-balance/

stalks in water; use old co ee grounds as
• Stand on one foot for 30 seconds while https://www.heart.org/en/healthy-living/ fertilizer in your garden; and compost what
holding the other 6 to 12 inches o fi tness/fi tness-basics/balance-exercise you cannot use. Little changes add up, so
start with something small, like saving food
scraps for stock, before going on to the next
development!
I’M TIRED OF COOKING THE SAME
FOODS. HOW CAN I MAKE MY
DINNERS MORE EXCITING?
It can be very easy to get into a cooking rut.
One easy way to revamp your meals and get re-
inspired is to try a new ingredient in a favorite
recipe. You can also turn to the internet. Type
a few keywords into a search, and thousands
of recipes pop up within seconds. Love the
foods that your friends cook? Ask them to
swap recipes! Set parameters (one-pot, under
45 minutes, vegetarian, etc.) and see what
they share. If you have children, getting them
involved in the process can be a help, too.
Ask them to choose one vegetable or one
component of the meal and have them help
you prepare it for the night. If all else fails, keep
it simple and let your family customize their

meal with di erent toppings, like fresh herbs,
spices, sauces, or salsas.
Have a question? Send it to
eathealthy@brockco.com