Starting Sunday, August 26 @ 11:59 PM, until Sunday, September 02 11:59 PM  your challenge is to ...

Do A Set of Balance Exercises Everyday


This week we challenge you to do one balance exercise per day. Balance exercises are very important to wellness and this week we want to introduce you to a few simple ways to get started.

Why are balance exercises so important?
Balance exercises help strengthen the core muscles. This inevitably also helps with coordination and posture. With balance exercises, you decrease your risk of injury and have greater stability over time.

Be very careful when doing these exercises and please don’t over exert yourself. The point is to do these simple exercises daily.

Balance Exercise # 1: Weight Shifts :
Stand with your feet hip-width apart and your weight equally distributed on both legs (A). Shift your weight to your right side, then lift your left foot off the floor (B). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions




Balance Exercise # 2: Single Leg Raises :
Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions. For variety, reach out with your foot as far as possible without touching the floor (B). For added challenge, balance on one leg while standing on a pillow or other unstable surface.




Balance Exercise # 3: Bicep Curls with a Dumbbell :
Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions. For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D).



Suggested Reading:
4 Balancing Exercises for a More Muscular Middle - Read more here.
More Balancing Exercises and Videos - Learn more here.
4 Awesome Exercises for Balance and Leg Strength - Watch Video.


This challenge was closed on 9/2/2018


2  members have accepted this challenge.
1  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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