COLUMN: FITNESS: DEADLY MINES

Articles on exercise often discuss the importance of adding balance to your routine. Strength training, cardiovascular training and flexibility are a some of the components that create a "balanced" workout. However, few of us actually practice our balance, literally.

Some of the exercises you perform might already be training you to have better balance. Lifting weights helps you learn how to stabilize your body while moving a heavy load repeatedly. Exercises like kickboxing, aerobics and in-line skating improve your balance and coordination. Even the simple act of walking involves balance, as your foot lifts up and down each time having to regain balance.Without having any equipment or tools at your disposal, there are still many ways to work on your balance in and out of the gym.

First, start by incorporating balance exercises into your strength training routine by doing unilateral exercises (one arm or one leg at a time) or by changing your stance. Use a split stance, which requires more balance than a wide stance. Even harder, stand on one leg. Second, sit away from the pad when using weight machines. By sitting up on your own, you force your body to stabilize. Third, incorporate simple balancing moves all day long. While you're standing in line, try to balance on one leg for as long as you can. To make this more challenging, close your eyes.

Fourth, walk with a book on your head. This old technique will help you to improve both balance and posture. Fifth, incorporate yoga into your regular routine. Yoga accomplishes lots of things in one shot: your increase balance, stability, flexibility and muscular endurance.Exercise balls are commonplace now in the gym and aerobics classes. These balls, originally used by physical therapists, are ideal for challenging the core muscles during every exercise. Simply sitting upright on the ball forces more of your muscles to engage. Start with the basics and you can then progress to performing weighted exercises while on the ball.

Balance boards, wobble boards, and bongo boards are all fancy gizmos that are used to challenge balance. A simple balance board can be constructed out of wood or ordered from any equipment catalog. By standing on these boards, again, you challenge your muscle to work in different directions to maintain balance. Wobble boards and bongo boards also work in the same fashion but can vary in direction and difficulty.

Balance still remains an important skill especially with the incidences of hip fractures and breaks still on the rise. Being able to balance and perform life activities without the fear of falling is a huge accomplishment.Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.