Fuh-fuh-fuh-fitness Friday…
Today I’m going to show you some awesome exercises to increase balance and leg strength.
Don’t pass this episode up… it’s super-important for people as they grow older. You’d be surprised at the number of people we see that are “balance” challenged. Many can’t even balance on one leg for longer than 2-3 seconds.
I’ve given some beginner and advanced options here, so there’s something for everyone!
I’ve also exposed a few food product marketing scams… check it out!
Your question of the day: Will you be able to work one of these exercises into your daily fitness routine?
Click here, scroll down to the bottom and add your comment!
Have an awesome weekend!
Live Awesome!
Kev
PS. Next week is “Water Week!” This is kind of like the Discovery Channel’s “Shark Week” but instead of sharks we’re going to be talking about water. 
Stay tuned, should be a bunch of fun!
7:27 pm on May 30th, 2008
I love these exercises. Easy to do, need very little room, and don’t need equipment. I’m one of the older folks you always talk about and I realize that I really need to work on balance as I age. I have a rebounder that I use daily, but that is available only at home. These exercises I can do anywhere!
Thank You so much Kevin. You and Anne Marie have a great weekend!
7:41 pm on May 30th, 2008
YES I will do these exercises! Simple, but to the point! I was on crutches for 6 months, (knee injury now healed!! YAY!) and am getting back to working out again! I’m feeling on top of the world! Also going to make your “best” granola! Thanx for your easy bite size pieces of good living!
7:51 pm on May 30th, 2008
Hi Kevin,
Great show as usual!!
I already do most of these balancing exercises with my personal training clients and use them myself-but I will definitely start doing the one standing up while putting your shoes on.
Great advise as usual!!
Bonnie
7:54 pm on May 30th, 2008
I think these are awesome exercises. I focused alot of my time on aerobics and weight training and being flexible, but I forget balance sometimes.
8:25 pm on May 30th, 2008
Thanks for showing these great exercises.
Even though I have a metal pin in my right ankle from an old accident, I was able to do some exercises balancing on my left leg.
8:32 pm on May 30th, 2008
Yes.
8:41 pm on May 30th, 2008
Thanks for the great exercises.
I’m going to put them in my workout.
8:48 pm on May 30th, 2008
Yeah, I think it would be easy to incorporate one or more of the four exercises in my routine.
8:55 pm on May 30th, 2008
Yes!
9:12 pm on May 30th, 2008
YES !
9:25 pm on May 30th, 2008
I hope I remember – but “yes” these are great ideas.
10:08 pm on May 30th, 2008
Yes I can definitely see adding these into a daily routine. I laughed at the shoe one, I’ve tried to do that and usually can’t unless I really concentrate but wow do you really feel it in your core for balancing!
10:28 pm on May 30th, 2008
Your exercises are great!
How many repetitions of each exercise should you use to benefit from them.
10:52 pm on May 30th, 2008
Absolutely…great theme today, and am looking forward to next week, on water, too.
11:10 pm on May 30th, 2008
Yes.
11:15 pm on May 30th, 2008
Kevin, I LOVE how you incorporate that “exercise” into the shoe tying I’m going to be doing anyway.
VERY COOL!
Thanks for the video!
11:30 pm on May 30th, 2008
Yes, absolutely! Thank you, Kevin.
11:41 pm on May 30th, 2008
Yes ! Looking for exercises for strength and balance after not being able to do much for several months.
11:58 pm on May 30th, 2008
Yes, I too am one of the ‘older’ participants (53) who can really use these reminders! I was thinking I could incorporate the first one when I brush my teeth! My right ankle has been bothering me lately and I’m hoping these will help. Thank you guys, from Boulder Colorado – keep up the good work – you are inspiring me!
12:06 am on May 31st, 2008
Good reminder on shoe tying Kevin. I have done this but I will commit to doing it every day now. Thanks Kevin
Carol
1:05 am on May 31st, 2008
Hi Kevin – -
Yes – already have
– Annmarie suggested I balance on one leg (your first exercise) while I brush my teeth – halfway thru – switch to the other leg – -works great – and very easy to remember!!
I’ll try the shoe tieing challenge tomorrow morning….
Have a great weekend – Dede
1:12 am on May 31st, 2008
Thanks for the balancing exercises. I can do at least one a day!
2:14 am on May 31st, 2008
yes.
6:33 am on May 31st, 2008
I used to do karate so I practiced quite a lot of standing on one leg then. I still do stretching on one leg.
I’m only 25 but will definitely make more effort to incorporate balance into my workouts. Best to start early, right?
I think it would be great if all of us – young and old alike – got ourselves fit and healthy to be an example to the rest of the world. If people could see examples all around them of what they could be getting out of life – at any age, then they’d all want it too, right? We could become a race of superfit humans in peak health. Most degenerative diseases could be eliminated or at least reduced so that it was rare to see anyone succumbing to arthritis and heart disease etc as they got older.
It’s not NORMAL to become sick and infirm as we age!!! Does anyone else agree with me on that?
We could all be getting the most out of life instead of wasting our time being sick and missing out on real life.
Meri
Surrey, UK
6:46 am on May 31st, 2008
But of course! The best way for me is to insert execises into the daily movement, so it will not feel like ‘work’. So while waiting for the cofe machine to fill my cup, I can balance
Here is an idea – picking the laundry from the floor and puting it into the machine – all on one leg.
…and a way to strengthen a weak leg (after a quad tear) is to push the laundry with that leg on the floor. The great feeling when it is no longer difficult!
Have a wonderful day,
Tami
9:01 am on May 31st, 2008
For the past 10 years, I have used an electric tooth brush while doing a quad stretch. Hold one foot behind you while brushing; hopefully toothbrush lets you know every 30 seconds to change mouth quadrants. Otherwise use a clock. After 2 quadrants, swith to other leg. Voila! Balance, stretched out quads plus clean teeth. What could be better.
Polly
Marblehead, MA
9:20 am on May 31st, 2008
Yes! Absolutely. I kind of forgot that balance is important. I will be doing the shoe balance exercise every time I put on my work out shoes to run. Thanks for the awesome ideas as usual.
9:48 am on May 31st, 2008
Hi Kevin,
Thanks for the excersises,this is something I can do on a daily basis, and on reading some of the comments some good ideas on how to incorporate them into everyday activities.
Sheila. UK.
9:48 am on May 31st, 2008
I really need to do these exercises because balance is my main problem in exercising!!!
Thank you so much and yes, I will encorporate each of these mouvements, one day at a time! Keep the shows coming to us to improve our lives!
Thanks! Charlotte Cormier
Moncton New Brunswick Canada
9:57 am on May 31st, 2008
yes!
10:21 am on May 31st, 2008
Yes Kevin you betcha!
These are fun – even if falling over!
“Together we can change the world – one shoe at a time!”
alex
11:18 am on May 31st, 2008
Yes. Want to ask what the weight of your green medicine ball is?
11:18 am on May 31st, 2008
Awesome ideas! I will definitely be incorporating that into my routine. Also, I think it was you, Kevin that suggested The Pacha Experience. I just got it and I love it!!
11:46 am on May 31st, 2008
Yes, missed your granola recipe so will look for that now
11:47 am on May 31st, 2008
Gale, the med. ball was 4kg or about 8.8 lbs
If you’re a beginner, I’d go lighter! 1 or 2 kg.
Meri, eventually something is going to get the best of us, but we certainly don’t have to look like we’re 80 when we’re 60. (Like most people you see at the mall these days!)
Thanks for all your comments, everyone! I’m beginning to realize that I’m coaching you daily through your health journeys… it’s an honor that you’ve chosen us!
Kev
1:00 pm on May 31st, 2008
Yes… my hips really bother me… can’t wait to see if the 3rd exercise helps… I think it will!
1:09 pm on May 31st, 2008
Yes. But I’ll have to do the first exercises first to improve my balance before I can do the last one and stay balanced enough to put on my shoes.
2:23 pm on May 31st, 2008
Yes. I already do the standing tieing your shoe one. I’ve been trying to get better at standing tree pose and have noticed a big improvement. Thanks for all your tips.
2:53 pm on May 31st, 2008
NO not because I don;t want to, I have MS and balance is one of my big issues. I am going to try the first one. I love you what do to educate folk on how to live a healthy life style. I read all your email and watch the video. I heed most of what you recommend but have not seen a slowing of the progression. It doesn’t stop me for eating healthy. It has got to help in other areas, right?
3:15 pm on May 31st, 2008
YES I will include these great exercises in my daily routine just before my daily yoga. Thank you so much Kevin and Anne Marie you are both awesome. Since I have discovered you, about a month ago, I cannot live without my daily dose of the Renegade Health Show. Continue the great work!
3:47 pm on May 31st, 2008
YES!
I already incorporate a lot of that into the group exercise fitness classes that I teach, but I will certainly incorporate your variations. Thanks so much. LOVE THOSE EXERCISES! Woohoo.
4:05 pm on May 31st, 2008
These exercises are great….my husband (almost 70) has greatly increased his balance over the past year thanks, in large part, to Annmarie’s balance training, and has gone from being unable to stand on one foot for more than a few seconds to being able to put on his socks while standing.
I would like to address Meri’s comments which I appreciate for their youthful idealism and optimistic viewpoint that we could all be healthy and pain-free if we just lived a healthy lifestyle. I would like to share my own perspective which some of your other readers may relate to. I am living proof that top physical fitness and a healthy lifestyle doesn’t guarantee that we age to be “superfit humans in peak health”. I spent most of my adult years to date (I am 54) exercising regularly at the gym, running 3-5x per week (including a marathon and numerous half-marathons), becoming the senior women’s United States karate champion and enjoying club tennis tournaments. I don’t regret a moment of it but have had to make major lifestyle adjustments over the past 8 years and deal with chronic pain due to blown knees, arthritis, 2 shoulder surgeries to repair torn rotators and recent foot reconstruction. Maybe an interesting and active adult lifestyle exacts a price as well. The additional frustrations for women in struggling with the deleterious physical effects of menopause can also not be minimized. That being said, we must all soldier on and continue to “live awesome” and optimally. I have the highest respect for those among us who battle weight and fitness issues in the face of age, illness and adversity. I do miss the physical arrogance and competence of a healthy young body and would encourage your younger readers to be grateful every day to have that. I would encourage others who may be challenged by age or injury to accept that one’s goals may need to be modified but to take pleasure in small daily achievements, to stay active as much as possible and to never give up!
Thanks to you and Annmarie for continued coaching and encouragement.
4:34 pm on May 31st, 2008
yes !
4:38 pm on May 31st, 2008
YES!
I do incorporate tons of balancing poses into my yoga classes (probably too many ) but I will add the “reach / touch the floor”
tomorrow! (let’s see…10 times fast on each leg! : D ) The class may actually smile since at least it’s something a bit different!
thanks for your constant enthusiasm!
6:08 pm on May 31st, 2008
I will, and I welcome the variety, as I get bored doing the same pilates dvd over and over wen I’m not running.
My favorite balance exercise is doing multiple side-kicks in slow motion on the same leg without putting the foot down, and then switching legs. I can only speak for side-kicks as done in taekwondo, which do require balance especially when done at slow motion and aiming for where the opponent’s head would be.
I like to try to vary my workout so that not all of my exercise is in the form of running.
If nothing else I’ll start by putting on my running shoes the way you demonstrated…and that takes no extra time out of my day since I have to put on those shoes anyways to go running (because running in smart work shoes just isn’t the best idea…and I don’t even wear high heels.)
And re: Meri–I agree that sickness is an abnormality, or that it should be. I’m in my twenties as well…but I haven’t been sick in years.
7:13 pm on May 31st, 2008
Yes, l can incoporate these simple excersizes into my daily routine.
Daniel
7:58 pm on May 31st, 2008
Thanks, these will be great for my 82 yr old client who loves to work on balance. We do the first two a lot but the 3rd one will be a great variation. Thanks again! Stay light and healthy!
8:35 pm on May 31st, 2008
Yes!
8:38 pm on May 31st, 2008
These balance exercises are evidently just what I need. After 2 nasty falls, I became aware that while I walk daily…my balance isn’t what it was and I noticed that my legs have lost a lot of strength (when I try to climb up on a chair, for instance) my arms have to do a lot of the work. Approaching 70 has a few drawbacks. ;-0 Thanks for an easy, doable fix!
8:49 pm on May 31st, 2008
Your workout is fantastic. thank you so much for doing this … It couldn’t be easier to do.. Its simple for anyone. thanks again.
I will turn 60 in June and have always hated exercise but these i can do and will do. thanks again Barb
9:28 pm on May 31st, 2008
certainly!
9:36 pm on May 31st, 2008
Yes, Cheers!
5:41 am on June 1st, 2008
I do Quigong which incorporates lifting each leg whilst concentrating on a breathing exercise and hand movements. I could do some of these exercises but at the age of 63 I would not attempt to hop on one leg as my cartilage bearing capabilities are not great. However I think the rest of the moves are super.
9:39 am on June 1st, 2008
definately will do the reaching out in front
and behind one daily that looks like fun….
10:00 am on June 1st, 2008
Yes!!!
I think, although these are very basic, these are great routines for everyone. It also incorporates your core while performing them.
Great Website!
I love your approach and enthusiasm!
Thanks!!!
Karen
10:19 am on June 1st, 2008
Yes, I could easily incorporate all of these balance exercises into my daily activities.
Thanks for the advice.
10:28 am on June 1st, 2008
Yes!
11:47 am on June 1st, 2008
Yes. These are easy enough for anyone, I would say.
12:09 pm on June 1st, 2008
Yes! This i can do in my office at work!
Thanks!
3:15 pm on June 1st, 2008
Hi Kevin, (and everyone)I am 70 plus a wee bit,I love your guidance and sincerity, your balance exercises are just what I need,have not been keeping up with exercises as i should but you have perked my interest again THANK YOU.I am still able to ride my horse so am very thankful for that,which I believe is thanks to daily work ,exercise and good nutrition. Keep up the good work,we need you.
10:59 pm on June 1st, 2008
Yes I know I can fit these into my daily routine.
Thank you, I am also going to show my parents.
11:06 pm on June 1st, 2008
Hey Kevin!
I”ll never put my shoes on the old way again!
6:56 am on June 3rd, 2008
Yes Kevin, I will start these today. Thanks!
12:24 pm on June 4th, 2008
Yes! I’m pushing 50 and have found balance is becoming more of an issue. Thank you for providing information that is relevant for all ages.
5:08 pm on June 4th, 2008
Thanks for the great exercises!!!!!! I am a marathon runner and I will be starting training. That is one of the things I will need is balance to prevent injuries. It is also helpful for all joints especially in the feet and knees. Ya’ll guys are great. Keep up the great work. Ya’ll keep me motivated. By the way I run the Chevron Houton Marathon.This will be my 3rd year. I am trying to qualify for Boston.
5:09 pm on June 4th, 2008
Chevron Houston Marathon, Sorry!!!!!!!
8:01 pm on June 4th, 2008
You betcha baby! How did you know I’ve been searching for more balance exercises? Thank you so very much. Being on the “other” side of 50 I refuse to go down without a workout!
Standing on one foot seems to be the one I could incorporate into daily living. My toothbrush has a 2 minute timer with 30 second intervals so I could practice while standing there!
6:08 pm on June 5th, 2008
yes! simple, effective and I especially like the tying your shoe at the same time – efficient too. How can you beat that?!?
3:51 pm on June 7th, 2008
yes…. thanks for all the great advice and I love that you expose the heath frauds
12:20 pm on June 13th, 2008
Yes, I will definitely incorporate a couple of the balancing exercises in my daily life. I really have been enjoying your presentations. Thank you.
12:20 pm on July 5th, 2008
Yes!! For Sure!!
3:54 am on August 12th, 2008
Thanks for these easy and very important exercises. I will certainly do them. Also I have sent them to my sister in India so she can benefit too.
11:45 pm on May 19th, 2009
Thanks for the new info. I have been teaching balance classes at a local hospital for one year now and it is always nice to get fresh ideas to pass on the my students. (and yea right, what’s up with the kid’s cerial thing anyway? I wouldn’t give that to my dog.)
7:18 pm on January 13th, 2010
Absolutely!