While the world is considering another lockdown, it is important to your recovery to find time to work on your personal fitness. While we already know about the importance of finding balance in your life and recovery, in this issue, I’ll be talking about finding balance from a physical training perspective.
Balance training includes exercises that help develop your body’s sense of positioning in space. This type of proprioceptive training also helps develop overall fitness in your core, legs, glutes and back. Not only can this help your healing work in addictions recovery, it can also can help with:
- Injury & Fall Prevention
- Increasing your Brain and Body Connection
- Shortened Exercise-Recovery Time
- Improved Coordination
- Improved Reflexes
- Heightened Sensory Perception
- Adding Fun and Variety to your Routines
Here is a fun and simple balance exercise you can do in your home during lockdown. This can be done anytime. Before you start, make sure to find a safe, open area that is clear of obstacles or anything you can fall on!
Ready? Now STAND with your feet solidly on the ground.
Got it? That’s it! While there can be some great spiritual metaphor here about standing with two feet on the ground, there’s more. Once you’ve mastered that, let’s change some variables.
- Base of Support: Start with both feet on the ground, then bring them closer together. Finally, stand on one leg.
- Time: Increase your time from 10 seconds…to as long as you can! Challenge your housemates and cohorts.
- Sensory Perception: Try closing one eye, then both! Trying playing with different types and volumes of music. Do you have a fun disco light? Try watching TV or playing a video game at the same time.
- Change the Surface: For some ankle stability, try rolling up a towel or mat and balance on that.
- Weight: Try safely carrying an object in different positions. If you want to know how much the object weighs, simply stand on a scale without and with the object. The difference will be the weight.
- Movement: Try adding a controlled movement, such as a trunk rotation or arm circle.
- Perturbation Training: A fancy way of basically having a housemate or cohort gently and quickly nudge you from the side to improve your reaction time. Nudge the shoulders or the hips … don’t push anyone in the face, please. I’m speaking to some of you who I know.
Remember to make it fun and exciting, as long as you don’t fall on the coffee table.
Studies have shown that the more we are connected to our exercise, the better the physiological benefits.
Until next time, when it comes to Recovery & Exercise…
Play – Rest – Repeat!