Elevate Your Fitness Routine with Balance Training

Are you incorporating balance training into your workout routine? If not, now's the time to start! Balance training isn't just for athletes or yogis—it's essential for everyone, regardless of your fitness level. By focusing on stability, you enhance your body's ability to perform daily activities, reduce the risk of injury, and boost overall functional strength.

Why is Balance Training Important?

Balance training strengthens your core and stabilizing muscles, improving posture, coordination, and movement efficiency. It helps prevent falls and injuries, making it particularly beneficial for aging adults and those recovering from injury. Incorporating balance exercises into your fitness routine can also sharpen your mind-body connection, helping you stay focused and in tune with your movements.

Where Should You Include Balance Training in Your Workout?

Balance exercises can be done during the warm-up, mixed into your strength routine, or as a finisher. Adding it to your warm-up activates your stabilizing muscles and prepares your body for more dynamic movements. You can also use balance-focused movements like single-leg exercises during strength training to maximize core engagement.

Ready to take your stability to the next level?

Check out our top three balance-focused workouts on the BBH Fitness App:

1. Balance & Flexibility Yoga with Callie

2. Strong & Balanced

3. Bodyweight Balance

Incorporate these into your routine and feel the difference!

Stay strong, stay balanced,

Exercising Safely in the Heat

Summer is a fantastic time to take your workouts outside, but the soaring temperatures can pose a risk. Here are five essential tips to help you stay cool and safe while enjoying your outdoor exercises in the heat.

1. Choose the Right Time

The best times to exercise outdoors during hot weather are early in the morning or late in the evening. These periods typically have lower temperatures and reduced sun exposure. Aim for workouts before 10 a.m. or after 6 p.m. to avoid the hottest part of the day.

2. Stay Hydrated

Hydration is crucial when exercising in the heat. Drink plenty of water before, during, and after your workout. Consider carrying a water bottle with you and take small sips every 15-20 minutes. You can also incorporate sports drinks to replenish electrolytes lost through sweat.

3. Wear the Right Gear

Opt for lightweight, breathable, and moisture-wicking clothing. Light-colored clothes can help reflect the sun's rays, keeping you cooler. Don't forget a hat and sunglasses for additional protection, and always apply sunscreen with at least SPF 30 to protect your skin from UV rays.

4. Adjust Your Intensity

Heat can significantly impact your performance and increase the risk of heat-related illnesses. Lower your workout intensity and take frequent breaks to cool down. Listen to your body and avoid pushing yourself too hard. Consider splitting your workout into shorter sessions if necessary.

5. Seek Shady Routes

Plan your exercise routes with shade in mind. Parks, trails, and areas with plenty of trees provide natural cover from the sun. If you're running or biking, try to find routes that keep you out of direct sunlight as much as possible. This can help maintain a cooler body temperature and make your workout more enjoyable.

Final Thoughts

Exercising outdoors in the summer can be refreshing and invigorating, but it's essential to prioritize safety. By following these tips, you can enjoy your outdoor activities while minimizing the risks associated with high temperatures. Stay cool, stay hydrated, and keep moving!

Happy Exercising!

Young-Onset Dementia

A growing concern over young-onset dementia has sparked our own interest in it, lately. Young onset dementia affects individuals under the age of 65. It is often misdiagnosed or overlooked due to its rarity and the age of those it affects. It encompasses a range of neurological conditions, with Alzheimer's disease, vascular dementia, and frontotemporal dementia being the most common types. The symptoms can vary widely but generally include memory loss, difficulty with problem-solving, and changes in mood and behavior.

The Role of Physical Activity in Prevention

What research has been confirming over and over again, is that physical activity can be a cornerstone of dementia prevention. Here’s how:

1. Boosting Cardiovascular Health: Exercise improves cardiovascular health, which is directly linked to brain health. A healthy heart pumps blood more efficiently, delivering essential nutrients and oxygen to the brain!

2. Enhancing Neuroplasticity: Physical activity stimulates the production of neurotrophic factors, chemicals that support the growth and survival of neurons. This enhances neuroplasticity aka the brain's ability to form new neural connections.

3. Reducing Inflammation: Chronic inflammation has been linked to neurodegenerative diseases. Exercise can help to reduce inflammation levels in the body, potentially lowering the risk of dementia.

4. Stress Reduction: Chronic stress is a risk factor for cognitive decline. Exercise, particularly aerobic activities, can reduce stress levels, thereby indirectly protecting cognitive health.

OTHER PREVENTATIVE MEASURES:

1. Social Engagement: Engaging in social activities more than once a month can be protective against early dementia, while social isolation can increase the risk.

   2. Vitamin D Levels: Maintaining healthy vitamin D levels is crucial. Severe deficiency has been linked to a higher risk of YOD. Consuming vitamin-D-rich foods and supplements can be super beneficial.

   3. Physical Strength:

   • Grip Strength: Improving grip strength, an indicator of overall physical strength, can help to lower the risk of YOD.

While the risk of young-onset dementia can be influenced by genetic factors, lifestyle choices play a significant role in our genetic expression. By adopting a routine of regular physical activity, focusing on cardiovascular health, and engaging in exercises that challenge the brain, individuals can significantly reduce even a genetic predisposition to dementia.

BBH Tailored Fitness Programs

At BBH, we understand the importance of a personalized approach to physical fitness, especially when it comes to cognitive health. Our programs are designed to cater to individual needs and preferences, in hopes that we can help you hit your own personal goals.

1. Personalized Cardiovascular Training: We focus on cardiovascular health through a mix of aerobic exercises, tailored to suit each individual's fitness level and preferences.

2. Cognitive Challenge and Variety: Our routines include exercises that challenge the brain, such as coordination and balance activities, to stimulate mental engagement.

3. Mind-Body Approaches: We love sharing ways you can better connect your mind-body connection. Often times you will hear us referring to shifting your focus to a certain muscle you are trying to engage, to form that connection.

4. Stress Management: We love to weave in stress reduction techniques, recognizing its critical role in overall brain health.

Download the BBH Fitness App for fitness programs and nutrition plans you can trust to improve your physical and mental health!

Pickleball, What’s with the hype?!

Okay, who’s played it? Who loves it? We do. And here’s a little on why we’re hooked.

But first, for those who aren’t familiar, what even is pickleball?!

Pickleball is a dynamic paddle sport with roots in badminton, tennis, and table tennis. For all you history intrigued friends out there, it was actually invented not too long ago. It was birthed on Bainbridge Island, Washington, in 1965. Contrary to what some might believe, it wasn't named after pickled cucumbers. Instead, the sport was invented by three fathers, as a way to entertain their bored children. Hah!

So what about the name, why PICKLEball? There are 2 main theories, it turns out. Some say it was named after their dog, Pickles, who loved chasing the ball. Others believe it comes from the pickle boat in crew where oarsmen are chosen from the leftovers of other boats. So who really knows?! But it sure is a name that sticks!

Over the years, pickleball spread beyond the boundaries of Bainbridge Island. By the 1990s, it had established itself across the US, and in the 21st century, it expanded globally! 

Why do we love it so much? We mostly love that it’s a friendly competitive sport that can be appropriate for all ages and even athletic ability. BUT, we strongly believe you should include a good warmup (shared below) and even start including some agility work in your workouts if you want to stay injury free because pickleball injuries are on the rise!

Here are 3 health benefits that we associate with playing:

1. It’s a full-body workout! Pickleball gets you moving – from quick lateral moves to gentle sprints and volleys, it exercises a variety of muscle groups. The continual movement provides cardiovascular benefits, helping to increase endurance over time. During these movements, we target different muscles, offering a well-rounded physical activity sport.

2. Improves Reflexes and Balance. The gameplay involves quick decision-making and reflex action. This not only keeps the brain engaged but also helps in refining hand-eye coordination. With the repeated change in direction and short sprints, it’s common to improve our balance and agility, which is so important as we age!

3. Low Impact Yet Effective.  One of the charms of pickleball is that it's easier on the joints compared to a lot of other sports/exercises. This makes it suitable for older individuals or those recovering from injuries. The game provides an intense workout without putting too much stress on the body, promoting longevity and reducing the risk of injury, which is key!

Wait one more…4) it’s so much FUN! Talk about a little friendly competition…this game can quickly become an addictive activity, one you don’t want to stop playing (especially until you win! ;)

See you on the court :)

Pickleball Warmup