6 Easy Ways to Improve Your Agility, Balance, and Mobility
Did you know that sitting at a desk all day in a sedentary job can cause you to lose agility and mobility as much or more than aging does? If it’s getting harder for you to get up and move around or simply to get down on your knees and get back up again, then you’re losing agility and mobility, which can also negatively affect your balance. The result will be increasing chronic pain, decreasing mobility over time, higher chances of getting hurt from falls, and a long list of physical health and mental health problems.
In simplest terms, agility is your ability to move quickly and smoothly in multiple directions while mobility refers to your ability to move from place to place. Balance refers to your ability to move without losing your center of gravity and falling. Agility requires balance, and mobility requires both agility and balance – assuming you want to be able to move well (i.e., agility) and do so without falling (i.e., balance).
To help you improve your agility, balance, and mobility, take a look at the six easy exercise tips described below.
1. Use Interval Training for Quick Energy Bursts
In interval training, you have short bursts of energy followed by periods of rest before you start exercising again. For example, walk on a treadmill at a normal speed for five minutes, and then increase the speed to a more challenging pace for one minute. When the one minute is over, drop back down to a comfortable pace for five minutes, and then speed up to a faster pace again for another minute.
2. Use Sandbells to Minimize Strain
Many types of weights, including dumbbells, work very well to increase the intensity of workouts and strengthen muscles, but they can also cause harm by putting too much stress on your hands.
A sandbell is a weighted, contoured bag made of fabric that is filled with sand. It’s an easier alternative for older adults and for people who have trouble gripping items, such as people with arthritis or carpal tunnel syndrome. The weights of sandbells can be customized as can the grip, which helps with strength exercises while minimizing the amount of stress placed on your hands.
3. Use an Exercise Ball for Better Balance
You need good balance in order to walk and climb stairs safely as well as to avoid falls. An exercise ball is a great addition to your exercise routine that can improve your balance. Since the ball is unstable, it forces all of your muscles to work together to support your stability and steady your balance. Use an exercise ball instead of a chair during your traditional workouts, such as lifting weights, to improve your balance.
4. Stand on One Leg
This is a daily exercise that is easy to do. Stand on one leg at a time for one minute each. Slowly increase the time. Try to balance with your eyes closed or without holding onto anything. You might need to work yourself up to balancing without holding onto something, but keep practicing and you’ll be able to do it very soon!
5. Stand on Your Toes
You can do this exercise while you’re talking on the phone. Stand on your toes for a count of 10, and then, rock back on your heels for a count of 10. This is such a simple exercise, and it works very well to improve your balance. Think about other times and places during the day when you can take 20 seconds to do it.
6. Move Your Hips in Isolation
This is another exercise that you can do while you’re on the phone or watching television. Stand up and move your hips in a big circle to the left, and then to the right without moving your shoulders or feet. Repeat in both directions five times.
Your Next Steps to Maintaining a Healthy, Mobile Life
The above tips offer ideas and exercises that are easy to integrate into your daily schedule, even if you don’t exercise regularly. Improving and maintaining your agility, balance, and mobility are critical to leading a healthy, happy life, so don’t ignore the signs that your desk job or age is starting to hinder your ability to move the way you’d like. Instead, prioritize these exercises every day, and you’ll start to see your agility, balance, and mobility improve very quickly.
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All information contained on this website are for informational and educational purposes only, and is not intended to be taken as medical or other health advice. You should always seek the advice of your doctor or a qualified medical professional. IN THE CASE OF A MEDICAL EMERGENCY OR SUICIDAL THOUGHTS, IMMEDIATELY CALL 911.
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