Don’t Take the Fall
Whether you hit the pavement as a result is not about the initial misstep. It’s about your ability to right yourself when you lose your balance. And we’ve got three tips for helping you wobble like a Weeble and not fall down.
3 Ways to Sure and Steady
Choose dumbbells over weight machines. Dumbbells force you to balance the weights as well as lift them. Hint: Tap your balance muscles by doing lunges with weights in your hands.
Deciding between free weights and weight machines is like trying to decide between salmon and tilapia for dinner: They both have their strong points.
Both options build muscles. However, free weights (barbells and dumbbells) help you work on balance. Weight machines, on the other hand, can reduce the risk of injury from poor form. Here’s why.
Free Form or Injury-Free?
Lifting free weights can work your arms, chest, legs, and shoulders, but it also engages foundation muscles in your torso (the ones that give you good posture and balance) because your body has to work to steady the weights as well as lift them.
Using static weight machines doesn’t engage your stability muscles the same way. However, weight machines can help reduce your chances of overstretching a muscle or joint because they’re built to guide your motions.
So weigh your risks (prone to injuries?) and goals (to build muscle, balance, or both?) before lifting weights.
Make like a flamingo. Try doing whatever you’re doing on one foot. It will help improve your proprioception — your awareness of yourself in space — which leads to better balance. Hint: Brush your teeth or crank out a few bicep curls with this method.
Buy a ball. Adding stability-ball exercises to your workout routine tunes up your balance muscles, too. Hint: Try doing crunches, push-ups (hands on the floor and feet on the ball), or leg lifts with it.
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