By Nan Burgess-Whitman

I was really proud of myself this past weekend. I had the pleasure of wrestling and chasing a friend’s precocious 2-year–old, who told me, after nearly 30 minutes of “playing airplane” on my legs and “chasing the horsey” (yes, on all fours), that he wanted to “stop now and sleep.” My not quite, but getting there, 50-year old body sustained no injuries trying to escape the little monster, despite screeching around tight corners and doorways on hardwood floors.

Do you have the capacity to do the same, to run around for half an hour without periodic puffs from an oxygen tank? How fit are you for everyday movement? While you may not have a 2-year-old, you should not feel burdened by climbing stairs, balancing your weight while walking on slippery surfaces, or juggling a multitude of grocery bags in your arms. To me, being fit for everyday life means being able to accomplish daily physical demands with ease and energy.

In this month’s column, we’ll focus on how you can begin (or continue) to strengthen your body’s core. The “core” is what takes over and holds you up when walking on black ice; it’s the pillar in your physical center that keeps you upright and strong as you move through your day. By using a stability ball you can easily add effective exercises to work on your body’s inner core.

How it works:

The ball creates an “unstable” environment when used to perform any familiar exercise, such as a sit-up. Additional muscles are activated that work to keep you balanced on the ball as you perform the exercise. That means you are now working harder and essentially getting more bang for your buck, while not increasing your exercise time.

Many Rochester fitness facilities offer balance and stability classes, all designed to strengthen your core (many specifically work your abdominal and back muscles). If you are a member of a gym or fitness club, check out what is offered and test your balance and core strength. If not, you can get started at home with minimal equipment. Just purchase what is called a “fitball” (many are available through online sites). Beach balls made of rubber are also good choices, as long as they are large enough and can hold your weight without being under- or over-inflated.

Finding the right size ball:

These are general guidelines only. Please consult your physical therapist or trainer for your specific needs. If your height is between the specifications, you may need the larger size if you have long legs or carry extra weight for your height. If there is doubt, a larger ball is recommended because it can be slightly underinflated.

Also note: Due to individual differences and workout preferences the guidelines are only general recommendations. If in doubt or if the ball is intended for sitting, consider selecting a larger size exercise ball.

Go ahead and try these exercises at home!

Oblique Twist:

Begin by lying with ball resting under your back. Place hands behind your head for support. Using your abdominal muscles, slowly raise up, lifting your shoulder blades off the ball, and rotate left shoulder toward right hip. Do not strain your neck by pulling on it with hands. Keep your elbows out to your side. Return to starting position and repeat, then switch sides.

Chest Fly:

Lie across the ball with your head and shoulders supported on the ball and your legs bent with heels about two feet from ball. Extend your arms overhead with palms facing away from you. Slowly separate your arms in a circular motion and bend your elbows slightly as you lower your arms down and rotate your palms to face each other. Return to start position and repeat.

Squat Against Wall:

Lean your back against a ball that is placed against a wall and stand with your feet hip-width apart and about a foot away from the wall. Keep your back in a straight position. Bend your knees and let the ball roll up your back until your knees bend to about a 90-degree angle. Keep your knees behind your toes as you bend. Return to start position and repeat.

Try this for a few weeks and you too will be able to wear down a 2-year-old. Guaranteed!

ABOUT THE AUTHOR: Nan Burgess-Whitman is a regular contributor to this column. She is a certified personal trainer and aerobics instructor for Exercise Etc., an all woman’s health club in Rochester. She can be contacted at: nbw@rochesterhealthyliving.com.