Balance exercises: How to train lower leg variability | Peter Attia, M.D.
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- čas přidán 14. 04. 2022
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I think everyone appreciates the importance of balance at all stages of life, but as we age, the consequences of losing your balance tip from inconvenient to devastating to potentially life-ending.
There are many ways to train for balance, ranging from walking on uneven surfaces to walking on a tightrope or zipline.
Regardless of your ambitions with respect to balance, a big piece of it, and the part that probably matters most for your healthspan, is lower leg variability, or as @bethlewisfit likes to call it, “problem solving with your feet.”
Most of us have nowhere near the variability and proprioception with our feet that we have with our hands, which makes it much harder for us to maintain balance than it should be. We must have the ability to shift weight, accelerate and decelerate our mass through different parts of the feet in order to respond and stabilize appropriately to changes in our environment.
While I love to play with a balance board, it doesn’t really help me gain the “feels” with my feet that the Black Board tool provides. I have to use my foot and lower leg to respond to how my weight shifts up top.
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Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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I’m 67 years old and still an avid runner. My running coach showed me a great stability exercise that’s super simple and requires no equipment. In the morning and evening while you’re brushing your teeth, while barefoot stand on on leg with your knee slightly bent. If you look at you ankle of the foot on the ground, you’ll see all the tendons firing. Do one leg in the morning and the other at night. Works great!
Even better on a towel, multiple layers.
Adds to the instability.
Then try it with your eyes closed!!!
@@JJBpilot that's going hard core!!
Another way to upgrade this is to close your eyes, really fires up the balance receptors in your ankles
@@pranavsharma3404 totally agree standing on one leg eyes open is fine, shutting your eyes totally wipes your smug grin off your face ;) - it's really tough BUT it improves with practice.
I’m 67 too! I’ll be doing this. Thx
I love your show! Try this! Find around a dozen small stones of varying shapes and sizes. Put them in front of your left foot. Pick up one at a time with your right foot and place each one it in front of where your right foot was. Then reverse the drill for the other foot. You will increase your foot dexterity as well as work out the tiny muscles in the foot that has weight on it. The constantly changing movement from side to side really helps your balance. It's actually fun to do.
Dr. Attia , thanks for all the great informative podcasts, I'm in my mid fifties , stopped working out in my early 30s, then when I turned 50 started lifting again now I'm at the weight I was in my 20s with some muscle, I saw my dad deteriorate in his 60s, hbp, edema, and then parkinson's which ultimately led to a broken hip and 3 years nursing home, my mom also had health issues COPD, heart failure, heart valve disease,hbp, etc . She passed at 81 my dad 77, theres no guarantees but you have to make lifestyle changes,. Nutrition, exercise, cut smoking, drinking, etc. Anyways thanks for all your informative videos, God bless,
Ill be 89 in a couple weeks, Parkinses, no hopes, blind, weak, deteriorating, cant breath, no lungs, lost my hips and feet, hands sweating... my dad deteriorated in his 40's, couldnt feed himself or swallow food, my mom wheelchair bound in her 50's from not running or eating well, I'm on track to be just like them.. thanks for uploading Peter, I'm on track to turn my life around. These exercises are going to be a new start for me.
Are they?
Dr Attia, you're a lifesaver.
Thank you Dr. Attia.
That looks very helpful. As a former child competitive gymnast I'm ever astonished at how difficult balancing on one foot in a yoga class was for me when started to try more yoga classes later in life.
Awesome change. Bring more active content from time to time like this. 👍
Having shattered my heel and having it reconstructed I’m in everyday rehab mode to maintain flexibility in the foot and keep pain down. This looks like the next level up in the fight. Thanks for posting!
Hi Robert. I ruptured my Achilles in November and about 70 percent back to normal. Also, doing rehab 2x per day. Love to hear what you are doing for flexibility because mine is still stiff
Stand up paddle boarding is really good for so many of the things Peter promotes. You can do it on a lake or in the ocean or in a river. But the point is you build your feet your hips and your core while also getting a shoulder workout. There’s few things that are is good for stability as paddle boarding.
That gizmo looks so easy to make!
I was impressed with how easy you made it look to use the balance board.
Thank you Dr Attia. At 6ft 8in, up until age 25, pretty uncoordinated. Started to notice 4 years ago at age 64, started to be uncoordinated again. I had gotten a Bosu ball (stand on the flat side) as a balancing device but "got it" relatively quickly. This seems cool. I've done resistance training my whole life and feel that keeping the legs strong (for the sports I like to do) gives me some advantage in the balance department but this will help much more.
I've started doing single leg variations of lifts - Bulgarian split squat, single leg roman deadlift, and ATG squat (check out knees over toes guy). This seems like an ideal start - first no weights then slowly ramp up holding dumbbells. Hits all the bases: flexibility, strength, and balance (both left right muscle wise and the skill).
I stopped doing ass to the grass squats, personally. I don't do good mornings ether.
I'm in my 60's and do a lot to improve my balance after getting chronic labarynthitis a few years ago. In the uk there is a company 'Coolboard' that makes balance boards with balls underneath rather than a roller so you balance is always off in 3 dimensions and takes way longer than 40mins to master! I also do yoga type single leg balance exercises and paddle board in rough uk waters!
I'll be 70 in a couple weeks. My sport of choice is Standup Paddling. I work on balance a lot. I have some small items similar to what you showed that I use, but to me they're largely to develop the neuro-musculature of the lower leg to support the actual physical work of keeping my balance. Instead of a balance board, I have something called a Strongboard. It's a platform attached to the base by 4 coil springs. It works well for me. You mentioned closing your eyes. THAT is the secret for me. When I can do 10 squats on my Strongboard with my eyes closed, I know I'm ready for my season. I don't want to depend upon my eyes to keep my balance. I want my balance to be rooted in what I believe is called the Gamma Nervous System. I want my body to balance itself without the benefit of eyesight. Anybody else with similar thoughts?
Keep it simple ,heel to toe walk,walk backward to use UN used back muscles,step excercises,foot to sides,front,back,tap on cushion on your toes,swimming is great to work on ankles flexibility.I do these to correct my self quickly ,automatically if tripped over during my walks.Chronlogical age80, biological age 40. Lucky profession is medicine to understand deep at deep molecular nano level.Quantum biology.Good luck.Keep healthy keep learning God blessings.
I got one, 79 Euros! But it’s a good tool.
I'm 52 and have been practicing TaeKwonDo for 8 years. There are lots of single leg stances in TKD which require good balance.. along with the need to have balanced and controlled posture while performing the kicks and patterns etc... anyway, my balance is so much better than before I started TKD. I can out-balance the younger kids in class... for me, martial arts (TKD in my case) has been a complete game-changer in regard to general broad scope fitness and ability. Balance, strength, control, cardio, speed... TKD has it all. And it's really social, which is nice. Highly recommended if you want to stay sharp as you age.
I second this opinion; I do Tai-chi, the simple 24-form and its incredible what it does for balance. No tools, just memorizing the moves and then stitching them together.
I bought your new book and waiting for it to arrive. I only discovered you from watching other health conscious people on youtube. I look forward to learning more from you and improving my life. Now if I can just get my wife to follow..........
Peter, maybe you already know, but you can take that basic see-saw balance board and place it lengthwise on its roller, then stand on it as you would a surfboard. Then you'll get more of the subtle ankle movements coming into play.
Will ad this to my tool kit for balance! Merci
Great content as always.👏
I purchased the Slackblock after listening to Jim Klopman on the Kelly Staret podcast talking about all the benefits. I also have a slackline in my backyard & my daughter’s use it daily. A cheaper way to go is to use an airmax pad, those you put under the knees & start there. Balance is power!
I recently found a device that is an ankle foot stabilizer at a lower cost that uses the same principle as the Blackboard. It's called "Celaforma" and I found it on Amazon when searching for the Blackboard online. I have membership at a Pilates Club and have been held back from moving to the next level because of poor balance and good balance is required to advance as it calls for standing on the reformer. Although I am strong and have a strong core, I struggle to keep my balance during one -legged exercises. I have been working on a wobble board and just started with the Celaformer. Unfortunately, the instructions are not crystal clear so watching your instructions on how to use the board has helped. Thanks for all the valuable information you shared..
I've been flipping a Bosu balance "ball" over and I balance on the flat platform. I rock my feet side to side, back and forth to strengthen my ankles. I do squats with a medicine ball in my hands and without the medicine ball on the overturned Bosu. I used to inline skate since 1993, but quit two years ago ( there's no safe place to skate anymore) so the movement reminds me of that. ( Abductor /adductor) I'm a 73 year old woman and had my right hip replacement surgery October 10, 2023. I've been using the calf raise machine, heel -toe lifts. Ankle rotation, foot pumps while sitting. Now I want that little board😊 BTW my hip replacement was awesome! Pain free for the first time in 60 years.
"Bongo Board" is what we called that big one back in the early 1970's. We used it to train for downhill skiing. There are tricks you can learn to do on it too. Rotating while balanced, twist your way around in a circle: variations on that by holding the barrel under one side and pushing around on the other side. Really fries your leg on the weighted side. Jumping up and down: once balanced jump up and land: variation is to reverse the way you face 180 degrees.
More of these videos please!
Peter I enjoy your health information on all your podcasts. Another similar balancing device that I find useful is the Slack Block - worth checking out if you haven’t tried it .
You’re right about it being ridiculously expensive. Even with that in mind, having checked the price, I was still shocked. It does look like the sort of thing that somebody with basic DIY skills could make for themselves with plywood and Velcro. I’ll give it a go and see how I get on.
What's it called and where are you seeing the price?
@@user-hd1bw3dw2w There are several similar ones but a typical one is the “BlackBoard training leg Axis”.
Peter is slowly turning into a marathon runner. This is great for runner’s ankle strength. It’s surprising how little some of these muscles and connective tissues get turned on doing regular barbell lifting compared to running.
I love my balance boards. I also make a lot of my clients learn to juggle. Then, of course, combine them!
Thanks Doc, Please keep doing these exercises tips. I'm 59 y/o and I am starting to be concerned about balance issues
Tai Chi is extremely good for that and safe. Skateboarding if you find everything else boring and are willing to wear pads/helmet and risk some injury.
Vestibular (true balance training) training involves head and eye movements. The feet take signals from central command, but it’s important to work the feet too. Just isn’t the only focus, for my family and our clients
58 me too!
The center of pressure CoP is shifting direction and the perineal longus and posterior tibial muscle is eccentrically contracting to establish rotational equilibrium. The intrinsic muscles are minimally involved. The average position of the ground reactive force is called the CoP and it’s much hard for the extrinsic muscles to exert internal supination and pronation moments to balance the shifting CoP under the Forefoot as the beam under the platform is narrow.
Love this video and helpful for me
Please more videos like this
This guy is amazing
Awesome details as usual
just ordered. can see the benefits. thanks!
Good video and you are correct it’s expensive.
Very interesting. I get a lot of balance training with yoga but I do like the looks of that wooden board for extra challenge.
The best full body exercise for stability and strength is skating (rollerblading, ice skating). Full body, strength and stabilization all in one full body workout. Its awesome and very easy on joints.
I started using a mini cellercise trampoline 5 years ago and that works my entire body and ever cell plus major balance ! I’m 54 NASA studied and used mini trampolines for their astronauts it’s 75% better exercise than any On-The-Go including swimming , running etc
Thanks!
I live in Austin, and walk along S. Congress daily. There are wheel stops at the top of the back in street parking spaces that are super thin and uneven (because they get backed over a lot) and I try to balance myself walking across them. It's a lot harder than it looks.
Thanks for the heads up on the device. Looks really easy to make on your own.
Yeah, these run about $100... could probably make one for about $10 tops
I bet 9 months later neither of you made one
Balance is in ear and ankles. Your head needs to move alot more. So best drills ...drop head then turn head to one side. Then whole lower body movement. Tennis backhand and reverse pivot, then chase drop shot.
I have this board. I found it easy to do.
Standing one legged on the round side of a Bosu ball is a great way to improve balance. Way harder than one would think.
Even a wobble cushion used for sitting works like the Bosu Ball.
I've found the bosu ball very easy. This board looks fun! Must try it.
Just like that...sold out 😆. Thanks Peter
A few years ago I saw an interview with a hugely successful bull rider. His entire training literally consisted of him standing and balancing on a basketball with both feet for like 45 mins at a time. It was really impressive and that device reminds me of that. Probably a lot safer than the hoop ball also
I saw that same video! Very cool.
Great foot device, that would also be easy to make with some basic tools. Cut some scrap wood, rip some dowels in half (that could be tricky without proper tools, maybe hardware store sells half-round), slap on some velcro, tie both pieces together and voila! Thanks for the inspiration.
Our bodies are really interesting: those hand gestures in your left hand telling your left foot to roll right are great.
With signals moving at close to the speed of light! The whole thing is pretty mind blowing.
In addition to using balance boards (naboso
I've used my balance board with a wobble cushion underneath to achieve the same kind of movement
wondering if the first board with the roll could actually be something that you could combine with a standing desk. i imagine it being a plus for the back aswell, not just overall balance.
Acabei de ler seu livro e amei !!! Adoraria saber inglês e entender o que diz. Não tem legenda de tradução. Obrigada.
How would you divide “rightning reflex” and “tilting reflex” movements/exercises?
Try a freo balance board, reasonably priced and can test your balance even further
How i wish that Peter were my doctor.
Maybe you can strike a deal like you do with other companies offering your paid subscribers a purchase discount. Balance and strength are so important for many of the sports I love (mountain biking, skiing, golf...) and this looks like a great tool. Would love to progress to the stage of doing my one legged deadlifts using this.
Cool gadget! Amazon is out of stock, but they used to be US$180! So I made one this week from extra wood I had laying around. Balance on this is pretty tricky.
Identical ankle board for $20 and less, all over Amazon.
Thanks, Doc. New subscriber. Do you have a link for the wooden balancing piece used in this video? Also, do you have a link fir the light blue head / floor pillow in the background? I've seen it while you were doing core exercises on the floor with a coach. That's how I found you. Great work. Thanks again.
Interesting to see your left wrist rotation as you stabilize on one foot.
For most people just stand on 1 leg for as long as possible and then switch legs. After a while you build up your muscle strength. The balance board demonstrated is neat but not really needed.for most elderly people.
This was awesome.
Do one for squats as well please.
Was it? He never once mention3d the vestibular system or changing one’s head position 😊
@@strongtowerneuro What's that?
I find that we underestimate simply standing on one leg. Looking in opposite directions. Getting up on the ball of one foot, doing the same. Loading on one foot. All those tiny muscles light up on fire. I play a lot of basketball and this kind of balance is so useful on the court as you are constantly knocked off balance.
agree! progressing to doing it eyes closed. (stand next to a stable support for safety).
Exactly what I do every day, balance on one foot and then look up and to right and left. I also put a can on the floor and balance on one leg to bend down picking up the can and returning up on one leg. then the other side. It's very challenging at 66 years old.
and you would recommend that for an overweight out of shape possibly much older individual? to get on a wobbly board and try not to fall down in order to prevent them from falling down in "real life"?
Have you used the MoboBoard? I have that and wondering what you think of that vs the blackboard.
What are your thoughts on the value of slacklining?
I could make one of those in 20 minutes,gonna make one.
Dr. Attia, I read and was inspired by your book, thank you! Question on balance: as a 47 yo with large bunions the podiatrist I recently visited didn’t seem concerned about removal. The black board exercises have helped me build strength in my foot but I still have issues with my feet, particularly my right foot (plantar fasciitis, hammer toes).
In a general sense would the benefits of this surgery be better long term for balance and longevity?
Hey Peter, could you do a series of videos on DNS exercises? You've talked about it a lot, but it is hard to find quality information on how to implement.
That’d be cool- a wicked one would be simply rolling like a pencil on the floor without using momentum or limbs: trying to engage the deep spinal muscles and stabilizers.
There are a series of DNS videos (8 lessons) that accompany the show notes for episode #152 with Michael Rintala. The full show notes are available for paid members/subscribers.
@@MelanieSakowski Ah, the old "Pencil Roll", a staple of my middle school gym class "C+ or better" gymnastic routines!
I truly believe yoga can be a great fitness routine for women, especially women in their 40s & 50s, it help w flexibility, strength & balance.
“Problem solving for your foot and lower leg.” - Beth Lewis 👸🙌🏻
I had a very interesting experience with my ankles going bad. It was painful to walk, I had to wear a huge ankle foot brace thing that I could barely move around in. I'm overweight by like 30% at least which probably contributes but the fix was interesting. I went to the doctor and they eventually sent me to a foot and angle doc specialist who said I was a pretty hopeless case because my angles and heel just don't line up properly so my tendon was slowly giving out due to the stress. I could get some custom show insoles that I would have to pay for out of pocket for like 2k and that it would only help a little bit. Then I just happen to run into a website about flat shoes and they had a bunch of information on how modern soft shoes actually change our feet, change the pressure distribution etc and it seemed like exactly what i was experiencing. I didn't want to spend $300 on their shoes so I got some neoprene beach shoes and I've been wearing those and its pretty much fixed the problem. I can walk around without pain and barely notice any discomfort anymore. My feet are getting stronger.
you would actually be surprised if you even pushed a little bit further and went barefoot and hit a daily goal of 10 000 steps. not sure how obese you are but barefoot running really takes our feet back to what evolution spent thousands of years on. then nike came and made us think they were better than evolution.
I also see a large print of Arnold taken by George Butler, another classic. Did you know George?
I'm female almost 60 yrs old. Since when I was in my 20's I was a fanatic of workout. I lift weights, dance, and kickboxing. I fell while doing my kickboxing because of the uneven floor.. Thank God, I did not sustain injuries just bruised ego. I still wear 3 inch heels and went dancing last week. The floor was slick and I slid. Again, thank God that I was able to get up and no injuries. I do incorporate balancing in my weightlifting. Like doing a deadlift with one leg and standing on one leg while toning my behind. Oh yes, I do a lot of jumping and kung fu stretching.
Arnold, Coleman and I can't see the guy well but a classic bodybuilder with the cobra pose... Now I know why the doc resonates with me so much.
The one and only Sergio Oliva.
@@greco37 so I was right. Thanks!
I stand on one foot and with the other foot toe touching lightly the ground I draw numbers 1 to 10 or geometric figures. It helps.
I think there is much more value in a minimalist approach rather than maximalist. Having so many devices and equipment is difficult to get and sustain for most people. Would really urge you to draw your learnings into a minimalist approach that's suitable for everyone.
Training on an Airex pad produces the same type of training effect. My physical therapist calls that sybtle foot and anke movement "ankle strategy," so you're training ankle strategy.
Can you please share the link of this equipment
What is the back plate for, or does your heel go on the stable piece of wood and 3/4 of your foot go on the front piece?
as a 67 year old i like to run one marathon a month. In between i like to do one 12 round boxing bout. I also like doing 5 k swims in the sea once a month so balance is important to me
Which back exercise is better for balance, barbell bent over row or dumbell bent over row ? What you think guys?
I have an Indo Board and it is not easy. Still trying to master it and I have way more than 30 minutes on it
Doing the Yoga One Legged Tree Pose is as good as you’ll ever find for balancing. And FREE!!
The variations in doing the pose are many, from the easiest to almost mind blowing impossible.
Just by pressing the non standing (free) leg in the the ankle, then when better , into the calf, then when better, in to the inner thigh of the balancing leg. Each changes the difficulty. With each pose as you progress you add difficulty by raising your arms over your head. First try in a wide Y then more difficult palms together strght up. .
Then make any pose harder by casting your gaze in the up in the air, instead of a fixed point directly in front of you; or to side to side. Finally the mind blowing difficult task of closing your eyes.
Don’t buy stuff. Do the Tree Pose.
Should we train balance at a relatively young age, say 40’s to build habits or is this something we can incorporate later in life? Thinking opportunity cost here. Maybe we get that 4th zone 2 session in as opposed to a balance session. I’m assuming training balance later in life helps to mitigate against catastrophic falls that can cause lifelong issues.
Cool. Share the dimensions. Looks like an easy DIY.
Is this good for plantar fasciitis?
I struggle to stand on my left foot of the floor for more than 20 seconds after a broken ankle 3 months ago. It was less that 5 seconds but I proactive everyday. I can’t feel every tendon twitching
Can someone give a link to the "Black Board" balance product that he uses in the second half of the video?
Seems like a balance beam (like one from TFC) would do a better job at real life stabilization?
I've had a problem all my life with this. I look exactly like you, when you try to balance on the board. I can't do this without the board.
That gadget, little wood from Lowes or Home Despot or your basement, basic saw and other simple bits. Maybe 10 bucks to make. Power tools could make it more refined but most home owners could make with hand tools.
I’m wondering if this blackboard is dangerous for the ankles if not used with extreme attention. I recently found out through an orthopedist that I have a misplaced patella in my left leg. Can I still train my balance with my legs? When I do lower body strength training I get pain and inflammation in the left part so I’m wondering if I could still do these balance exercises.
Unrelated to balance but I have the same Arnold poster. My wife thought I was weird having that in my home gym. lol.
Anyone have link for this piece of equipment in second exercise? Name etc?
I stopped lifting after covid hit. I used to wonder why guys did the balance boards in the gym. BUT...
Now I have some balance trouble putting on a sock while standing - at 62.
How about a powered one wheeler. Seems like a lot more fun than the balance board. I’m always looking for ways to make my exercise more entertaining.
Aside from the 90 euro BlackBoard.. any thoughts on the much less expensive, Yes4All Wooden Wobble Balance Board?
what’s your thoughts on the round balance boards with the smaller round block underneath. probably beginner level but gets harder on single legs.
great video too by the way. 👌
such boards are probably not bad for developing intrinsic muscles of foot if 12" or so in diameter. anything single legged/footed will be better than double supported for developing intrinsic muscles in foot. the more an implement can allow for varied stimulus as you adapt (ie you can stand balanced for longer) the more useful it will be. however, what is not discussed in the video is that you can achieve 80% of the benefit or more from a single-legged balance board, inflatable stability disk (this might be even better for working intrinsic muscles of foot since the pressure delivered to various points in the foot changes so much over short periods of time), or the like particularly when you advance to levels where you are engaged in upper extremity movements or even upper extremity movements with weights, while of course maintaining balance on your single, supported leg. upper extremity movements are designed to vary the load distribution on the foot and so will engage various core, leg, and foot muscles as you remain balanced on the implement under foot.