What to Do When You’re Not Ready to Quit Your Sport

Senior Games is speeding around the corners of the course at the Minnesota State Fair Grounds July 8, 2015 (©Jessica Gallagher 2015)

You played sport before: in school, in college, in your early career, and maybe even through the tricky years of parenting young kids, when there’s never enough time for everyone’s activities. Often other responsibilities take over, and exercise falls by the wayside for a while.

Maybe your game was softball, or basketball, tennis or golf. Maybe you ran or cycled: alone or with a group, competitively or just for the fun of participation.

The truth is that, especially if you’re a competitive athlete, it becomes harder to find your tribe as you reach middle age and beyond. Once the kids are older and you have more free time, the opportunities for you don’t seem to be there anymore.

Except, actually, they are.

photo courtesy National Senior Games Association

It is still possible to compete at a national level against your peers in many sports – from traditional track and field, to cycling, tennis, swimming, as well as golf, volleyball, and basketball, to name a few.

The National Senior Games was started over 30 years ago to provide meaningful competition for athletes all over the US who otherwise may have aged out of the mainstream competitions. Or for those wanting to start a sport later in life. Its founders are passionate about helping adults enjoy the health benefits from being active and participating in sport.

This week, nearly 14,000 athletes will convene at the Games, presented by Humana, in Albuquerque, New Mexico. All of them competed and qualified at State level last year to earn their place. From the youngest (50 year-olds) to the oldest (Julia Hawkins, at 103), they will take over the city for 10 days of competition, celebration, and cementing friendships.

Courtesy National Senior Games Association

Some athletes have been returning to the games each year since they started. For others, it’s been a way of reinventing themselves and improving their fitness as they get older.

They all speak of the great friendships they have made through sport, the travel opportunities (The Games is held every two years, each time in a new location. In 2021 it will be in Ft Lauderdale, Florida), and the excitement that comes from competing at a national level against like-minded people. They have found their tribe.

Zibrio is sponsoring the SAFE Zone in the Convention Center this year, where athletes and spectators can come and measure their balance, learn how to improve it, and enter for the chance to win a Zibrio SmartScale for their own home.

Free Balance Screenings

If you’re in Houston over the next week, come and talk to us, we’ll be out in the community. Get a free balance screening, find out how your habits impact your balance and enter to win a free personal balance consultation with Dr Katharine Forth, our human motor control expert.

Thursday April 11, 8-10am & Wednesday April 17, 9-11

Senior Services Center, 6104 Auden, West University Place, Houston, 77005

Give Your Balance Some Love

We spend most of our lives neglecting it, yet we depend on it for basic functioning. What would these simple tasks be like without balance?

  • Walking
  • Reaching into / up to a shelf or cupboard
  • Dancing
  • Getting up from a bed
  • Sitting down in a chair
  • Going up stairs
  • Playing your favorite game or sport
  • Closing your eyes for a romantic kiss

They all use multiple parts of the systems that make up our balance. So isn’t it time you gave your balance some love to keep it going strong? The nice thing about balance is that it’s not very high maintenance. It doesn’t demand outrageous commitment (unless your need outrageous balance).

For those of you who aren’t into slacklining 3,000 feet above a valley floor, helping your balance can be as simple as adding a couple of exercises to your gym routine. Or standing on one leg while brushing your teeth (obviously don’t do this if you feel it’s too difficult – see our balance training guide).

As well as training the neuromuscular system, exercises like Tai Chi, squats and lunges help with leg strength, which can be a key part of what is missing as people age. Even those who run regularly can benefit from the greater range of movement delivered by these exercises, and from working different sets of muscles.

Download Free Ebook on the Science of Balance

How Trendy is your Workout?

is your fitness on trend

The American College of Sports Medicine releases an annual survey on fitness trends each year. Want to know how trendy you are? Looking for the next cool thing to spice up your exercise commitment? Zibrio took a look at the results on your behalf.

ACSM surveys fitness professionals around the world, and look for trends, not flash-in-the-pan fads that won’t last. They’re designed to help fitness professionals and community centers decide what to invest in for their customers.

#1: Wearables

Up from #3 spot last year, wearables are once again high on everyone’s list. Whether you use them to track what you do, or remind you what to do when, they’re becoming the new standard.

#4: Older Adult Fitness

This has been in the top 10 for the last few years, rising from #9 last year as more people who’ve grown up with the fitness movement grow into the ‘over 50’ category. Baby boomers and the generations before them often have more time to exercise, value group exercise and can take advantage of the quieter times at the gym while younger generations are at work. Thanks to organizations like Silver Sneakers, YMCA, and other big gym franchises, this age group has more variety than ever to choose from: lower impact exercise classes, and balance specific workouts. There are also increasing numbers of personal trainers who are qualified to help mature exercisers with their health goals.

#10: Exercise as Medicine

This phrase is everywhere in 2019, along with its cousin, ‘food as medicine’. The medical establishment is increasingly citing the benefits of exercise, and not just for heart health or to manage weight. Many chronic pain conditions can be improved – or at least the symptoms can be managed – with the right type of exercise. There are even reports from the United Kingdom of doctors prescribing dancing to some patients!

#13: Mobile Apps

As fitness tracking moves to your wrist, apps available for your phone continue to grow in variety and scope: watch videos of how to do a particular exercise, take photos of your own workout, manually add untracked activities to your profile. Their usefulness and improved user interface pushes this trend up from #26 last year.

#16: Outcome Measurements

Possibly the most useful trend of all. If you’re spending all that time, effort and money on the classes and apps and healthy habits, you’d want to know they were working, right? Weight measurement has been around for a while. Now, especially when working with a personal trainer, you can measure a host of other outcomes that show you’re becoming a fitter, better you.

5 Simple Ways to Start The New Year Right

get in balance

Do you make resolutions at the start of a new year? Or do you think they’re just a waste of time (seeing as most people have given up by mid February)?

Or perhaps you’re completely contented with where your life is, in which case, we salute you! But for most of us, there are at least some tweaks we’d like to make, or goals we’d like to chase.

But promising to do something (or give up doing something) for a whole year can be unbelievably daunting. No wonder we fail.

Here at Zibrio, we put our heads together and brainstormed our most successful strategies for making things stick.

  1. Start Small: What can you do today towards your goal? 5 minutes of balance exercises are easy to fit in. Set an alarm to go to bed 10 minutes earlier tonight. Then repeat tomorrow. Soon, you’ll have stuck with your goal for a whole week, then two.
  2. Go Big: Think of something you really want that seems difficult. Running a half marathon, dropping a dress size before your daughter’s wedding. Imagine your feeling of triumph should you achieve it, think about it in great detail. Then break it down into weekly achievements. Get going on week one today.
  3. Be Accountable: It doesn’t matter if you’re using an app to count steps or sleep, or whether you put notches in your bedpost, but count the days you succeed in your new habit. It can be immensely motivating to look back after a month and see what you’ve managed to achieve.
  4. Reward Yourself: Yes, this can be as simple as bribing yourself with a new pair of shoes / going to the movies / having a slice of cake. Put it on a planner so that when you achieve the goal it belongs to, the reward feels justified. Set small rewards for early on, then space them out a bit to keep them feeling satisfying.
  5. Be Kind: Some days won’t go as planned. You’ll have a bad night’s sleep, or catch a cold. #life’snotperfect. Let it go. Think of one positive thing you can do that’s aligned with your goal, even if it’s not your goal. For example, if you don’t have time for that longer sleep, take 5 minutes for some mindfulness meditation to help you recharge. Then get back to the habit tomorrow.

As always, if you’re making a big change in your health behaviours, it’s a good idea talking it over with your doctor first. She or he can help point you towards resources, as well as help you make sure you’re not putting yourself at risk for injury.

Like what you see here? You can sign up here for a monthly summary of our articles on healthy living, and we’ll send you a free ebook on balance as a thank you.

You can also like us over on Facebook and Instagram to stay in the conversation.

Holiday Balance Tips

have your cake and eat it

The holidays should be a time for celebration with family and friends, but often, in the endless round of preparation, shopping and parties, one of the first things to be sacrificed are the habits that keep us healthy.

But you don’t have to sacrifice your balance – or your health, if you keep in mind some simple tricks:

  1. Small actions help. Give yourself 5-10 minutes in the morning to do some light exercise: yoga stretches, Tai Chi sequences, anything that fires the connection between brain and muscles. If you don’t have time in the morning, fit it in later in the day.
  2. Use the dead time. When brushing your teeth, or waiting in line at the store, practise standing on one leg, the other raised just off the floor. Make sure there is something sturdy nearby to keep you safe should you need it.
  3. Keep moving. You don’t even need your workout clothes. Take every opportunity to get up and move around, or choose to stand instead of sit, and walk instead of drive wherever possible.
  4. Drink water. Dehydration adds to fatigue, which is bad for balance. We don’t feel as thirsty in the colder weather, so make a point of drinking water often. Added bonus: nutritionists recommend starting every party with a glass of water to cut down on the empty calories.
  5. Protect your sleep. Set an alarm if necessary, and get to bed in time to get a full night’s rest. But don’t beat yourself up if you can’t avoid some late nights. Enjoy them! and try to give yourself some extra rest the following day. Even a 5-10 minute period of meditation or mindfulness can help soothe a tired nervous system and combat holiday stress.

For further information on the many influences on your balance and how to help them, check out our:

Free ebook

 

Wishing you a better balanced holiday season this year.

Signs Your Balance Needs Attention

what you give up without balance

At a health fair recently, we asked people to complete the following sentence:

If I had good balance, I’d be able to …

Stop there a moment. What would you like to do, or learn to do, if you were confident in your balance?

Some answers were not so surprising. Travel came up a lot. Some people talked about fears of walking outside on wet, leafy or icy sidewalks. Others wanted to visit friends at the other end of the country or go hiking in a National Park.

A woman in her 70’s told a story of visiting family who were extending their house, adding a floor. She happily walked up the rough steps to take a look and only noticed the lack of handrail (or anything sturdy) when she turned to come back down again.

“Until you push yourself into doing something different, you don’t know you have a problem”

A man in his late 60’s was more concerned with everyday inconveniences:

“Be able to put on my pants standing up”

Which got us thinking. When we’re comfortable in our routines, we don’t push the limits. It’s easy to put it off till tomorrow (and the day after). Until walking unsupported down stairs feels dangerous, and then even simpler, everyday things like dressing, have to be modified.

It doesn’t have to be that way though. There are some simple balance specific exercises to help with overall balance – click here to read them. And when it comes to quad strength (the muscles at the front of the thigh), the Center for Disease Control recommends the following exercise, which has a positive effect on balance:

Chair Sit to Stand

  1. Start sitting on a dining room chair (or similar firm chair)
  2. Place your feet flat on the floor
  3. Stand without using your arms to push up
  4. If you need to use your arms, try to use them as little as possible, and work towards not using them at all
  5. Take a moment to breathe and steady yourself while standing
  6. Sit back down slowly (don’t flop into the chair, control your movement)
  7. Repeat 10-15 times
  8. If you can’t do 10 to start with, do as many as you can and then rest. Try to do one more the next day

If you suffer from dizziness or light headedness when standing, this is not a recommended exercise. As with all exercise, you should speak with your doctor first before exerting yourself, and use common sense about what is safe for you to accomplish.

Think about your routine. What do you not do anymore that you’d like to? What steps can you put in place to make it possible again? It’s interesting how often better balance can be the key to the problem.

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Meet the Ambassador: Trainer Ellen Rodriguez

We’re delighted to introduce marathon runner and personal trainer Ellen Rodriguez as a Zibrio Balance Ambassador.

Ellen’s passion is to understand her clients’ goals and current status, so that she can customize workouts and more to help them succeed, and surpass those goals.

A long-time runner, Ellen completed various marathons and ultra marathons in the 1990’s. In 1996 she was part of a Houston Area Road Runners Association women’s team who established a Guinness World Record for the 100 x 1 mile relay.  In 2000, she switched focus to 5k and 10k distances, and after training from the legendary Tom Tellez (University of Houston and Carl Lewis’ coach), she started winning age group awards (though she won’t say which age groups!). Since 2011 she has been running with Power in Motion (affiliated with HARRA).

Her long-time friend, Carl Lewis (Olympic champion and author of One More Victory Lap (1996), she began organized strength training and used a personal trainer for the first time. It was a turning point that decided her to help other runners improve their performance.

She became a certified personal trainer herself with ACE (American Council on Exercise), and P.F.I.T. in association with the American College of Integrative  Medicine. She also holds certifications for:

  • Pilates Mat Instructor (Powerhous Pilates)
  • Sports Conditioning Specialist (International  Fitness Professionals Association (IFPA))
  • Golf Conditioning Specialist (IFPA)
  • Aquatic Exercise Association Member
  • IDEA Health and Fitness Association Member

Her own workouts include running, bicycle spinning, strength training and pilates. You may even see her at the Memorial Park Golf driving range. One of her proudest achievements is to be a lifetime member of Weight Watchers. She says “It’s one of the easiest programs to follow and it worked well for me.”

Find Ellen at Houston Inner Loop Trainer, and at 550 Westcott St, Suite 340, Houston, Tx 77007

Why Balance is Like Flossing

teeth in balance

You’re lying in the dentist’s chair and he or she asks whether you floss regularly. You nod, and avoid their eyes. Because you know they can see, from the plaque on your teeth, that ‘regularly’ is stretching the truth a bit. You own floss, you do use it – especially after eating ribs or corn – but not exactly every day.

So it is with most of our health. We know what we should be doing, but unless someone is holding up a mirror to us, or displaying pounds on a scale, we sometimes gloss over the truth to ourselves.

Balance is in many ways a holistic measure of a person’s health and fitness. So if you exercise regularly, and challenge your muscles and your balance, it will improve. If you have a period of time where you’re just going through the motions, or skipping the difficult exercises, your balance will deteriorate over time.

Like flossing, you really can’t fake it.

The good news is that, unlike flossing, you can take up balance exercises at any point and start to see improvements within a short period of time. How quickly will depend on a number of factors, including your general fitness and how hard you work at it. There is no quick fix: only by doing will your balance improve.

What should I do?

If you’ve been neglecting balance – or never worked specifically on balance before, it’s worth talking to a personal trainer or instructor who can help assess where you are and how best to move forwards. If you like the social element of group exercise classes, look for Tai Chi or beginner’s yoga near you. The instructor will help you form the poses correctly to maximize benefit and minimize risk of injury.

Even if you’re a regular exerciser or sportsperson, it’s worth checking that you’ve not fallen into a rut with your training. Adding balance training into your workout can help avoid injury and overtraining too.

Free ebook on balance

Click the link above to receive a free ebook on balance and how it works in the body.

Free Balance Screening

secret to better balance

This Fall, the Zibrio team will be running free balance events at various locations in the Houston, Tx, area.

If you’ve always wanted to know how to measure your balance, or understand the factors which affect your balance , come along to one of the following locations.

Simply stand on the smart Zibrio scale for 1 minute. You’ll receive your unique balance score – a snapshot of how you’re balancing today – as well as personalized insights into how to improve it.

We look forward to meeting you!

Bayland Community Center: 18 September 2018 @ 9.15am
Tracy Gee Community Center: 19 September 2018 @ 8.30 am
Houstonian Club22 September 2018 @10 am
Trini Mendenhall Community Center26 September 2018 @ 9.00am
Starbucks, Augusta Drive: 9 October 2018 @ 9.30 am
Trotter YMCA, Augusta Drive: 31 October 2018 @ 10.30 am

For further information, contact us, or one of the centers directly.