FIX A SINGLE "BROKEN WINDOW": BALANCE II

“CAN YOUR OFFICE TRICK YOU INTO GETTING HEALTHIER?” An article in Bloomberg News indicates that some companies are making moves to make their workplaces healthier. It’s great when your employer takes steps to encourage you to move more during the day, or you are able to redesign your home to allow frequent stair climbing or walk breaks. This isn’t a possibility for many of us.

The following is another piece based on the BROKEN WINDOW THEORY discussion FEB 25 that might help mend ONE thing (balance, part one was highlighted Monday March 14) that is “broken” about our fitness level. Try performing these balance exercises during short breaks throughout the day. You can do one set of each type during each break; perhaps no one (including you) will notice these brief absences and you will gain balance strength!

AS BEFORE, THESE MOVES ARE NOT THAT EASY TO PERFORM!
ALL EXERCISES: Make sure there is a wall or railing within one or both arms’ reach to help balance yourself and avoid a fall! Stand tall and straight, shoulders back abdomen tight, and look forward.
 
STEP DOWN EXERCISES
FORWARDS:
Start with both feet on top of the lowest step of a stair flight (or an exercise box the height of a step, facing forward with the stairs behind you. Next, keeping the involved foot planted on the step, slowly lower the opposite un-involved foot/leg forward off and down the step to lightly touch the heel to the floor. Then return the foot to the original position with both feet on the stair/box. In this movement the knee of the involved leg/foot (planted on the stair) will bend; be sure to maintain proper knee alignment: keep the knee in line with the 2nd toe, not letting it pass too far forward in front of the toes.  If the step is too tall to maintain this alignment, you can lower the heel to a lesser level without touching the floor.
Repeat this move 10 times (work-up to 20 as you improve). Change feet and repeat on the other foot. Perform 3 sets, once to several times a day.
 
LATERALS:
Start with both feet on the lowest step of a stair flight (or an exercise box the height of a step, facing sideways with the stairs along one side. Next, keeping the involved foot nearest the stairs planted on the step, slowly lower the opposite un-involved foot laterally off and down the step to lightly touch the heel to the floor. Then return the foot to the original position with both feet on the stair/box. In this movement the knee of the involved leg/foot (planted on the stair) will bend. During this movement maintain proper knee alignment (see above).  If the step is too tall to maintain this alignment, you can lower the heel to the proper level without actually touching the floor.

Repeat this move 10 times (work-up to 20 as you improve). Change feet and repeat on the other foot. Perform 3 sets, once to several times a day.
 
 
REACH BEHINDS:
Start with both feet on the lowest step of a stair flight (or an exercise box the height of a step, facing backward with the stairs in front of you. Next, keeping the involved foot planted on the step, slowly lower the opposite un-involved foot backward off and down the step to lightly touch the toe to the floor. Then return the foot to the original position with both feet on the stair/box. In this movement the knee of the involved leg/foot (planted on the stair) will bend. During this movement maintain proper knee alignment (see above) lowering the foot to the level where the knee of the involved leg does not move forward in front of the toes.
Repeat this move 10 times (work-up to 20 as you improve). Change feet and repeat on the other foot. Perform 1-3 sets, once to several times a day.

NOTE: Try performing one set (10-20 repetitions) of  FORWARDS for each leg, then one of LATERALS, then one of the REACH BEHINDS; repeat this sequence 1 to 2 more times. It's a bit easier on the legs. Sometimes I notice I am doing better on each in the last sequence!

RUN HAPPY!
http://www.bloomberg.com/news/articles/2016-03-14/when-your-office-tricks-you-into-getting-healthier