Building better balance.

[RachelV]

Anyone else use a GiBoard in the last year or so?

While I don't use mine that much, when I'm home I have it set up where it's easy to spend a few minutes doing simple 1-leg balance stuff. More challenging than just doing 1-leg balance exercises standing on the floor.

I have been resisting their Instagram ads for a solid year now but have not pulled the trigger yet. I'm sure it's only a matter of time.

 

[marzNC]

I have been resisting their Instagram ads for a solid year now but have not pulled the trigger yet. I'm sure it's only a matter of time.

They seem to have sales on a regular basis.

If I were buying one in 2026, might seriously consider the 2-line version. Not getting any younger. Apparently it can be converted to a single-line version.

 

[BlizzardBabe]

Anyone else use a GiBoard in the last year or so?

While I don't use mine that much, when I'm home I have it set up where it's easy to spend a few minutes doing simple 1-leg balance stuff. More challenging than just doing 1-leg balance exercises standing on the floor.

Do you see an advantage in using the board over "non-assisted" balance disciplines like Tai Chi or yoga?

 

[BlizzardBabe]

The history of slacklines reminds me of differences between American and European ski brands. Or RFID lift access, which was adopted as a standard in Europe years before many destination resorts in the USA saw the value of investing in the technology.

Here's an example of what drills good for snowsports look like on a traditional slack line mounted indoors. Fair to say I wouldn't be interested in trying to do them that high off the ground. Looks like all these exercises can be done on a GiBoard.

December 2023
by Steel City Slackers, 4 minutes

Apparently the concept of slack lines has been around for decades, well before social media. Rock climbers were some of the first to play with slack lines, mainly outdoors. GIBBON started selling slackline products in 2008, with a focus on the European market. For six years, an American distributor helped expand the slack line market in the USA, but split with GIBBON and became a direct competitor in 2014.

GIBBON has continued to innovate, looking to broader market beyond dedicated sports folks such as outdoor rock climbers. The SlackRack was introduced in 2020. The GiBoard came out in 2021. The GIBBON app has a European feel, as do some of the training videos.

That was a cringe watch for me. Even as a female I was just anticipating the moment he might lose balance and have the line snap up into his crotch. Ouchy.

 

[marzNC]

Do you see an advantage in using the board over "non-assisted" balance disciplines like Tai Chi or yoga?

For me, it's more about what works for my personality regarding exercise. I actually use the GiBoard. Not daily, but more often because it's easy to do something effective for a few minutes at a time. Also it doesn't take up much space.

I've a Tai Chi class a few times. Never got interested enough to learn a routine well enough to do on my own. Yoga . . . is a non-starter for me. I get completely bored.

The BOSU was the first exercise tool I invested in during knee rehab, which started in July 2012. I still use a BOSU every so often. I like the GiBoard better for working on 1-leg balance.

I learned about slacklines when my daughter was little. Wasn't for us in general. Not dedicated enough to get good enough to have fun with one. Note that she was good at recreational gymnastics and dance.

For seniors, I have no doubt that Tai Chi is well worth it. Not just for balance, but also to keep muscles all over the body in shape. Takes a while to figure out that the slower the motion, the more effort is required. My mother learned a short form at some point. She pulled out her notes and started doing it more often when she was over 85. Mobility was never an issue for her. She passed at age 95.

 

[SnowHot]

I have been using a Vew-Do Zone Balance Board for a few years with good results.
I took some time off starting last summer because it was aggravating my hip/back issues, but I'm back on it now and have been doing lunges with the small puck under it to amp up my core strength.

It looks like it's discontinued but they have other balance boards that are similar.

Zone Balance Board | Fitness Balance Board | Unique iBeam Rail System

The Ultimate Balance Board Only board on the market that allows for toe to heel balance movement and full 360 degree freedom with the iBeam rail system technology. Control how much movement you want. Each rail accessory offers positive engagement with all Vew-Do boards. Spice up fitness...

vewdo.com

 

[Bsheresq]

Anyone else use a GiBoard in the last year or so?

While I don't use mine that much, when I'm home I have it set up where it's easy to spend a few minutes doing simple 1-leg balance stuff. More challenging than just doing 1-leg balance exercises standing on the floor.

I have one! It’s in my living room (along with my Bosu ball) and I’ll use it occasionally while watching TV. It frustrates me because some days I am great at it, but other days I can barely hang on for 10 secs! I bought the exercise card set for it but haven’t really used that, since I struggle to maintain consistency. It’s fun though!

 

[HuntersEmma57]

I'm curious your thoughts if I am unthinking / undertraining.

I'm lucky to live in the mountains. Every year prior to this I'd hike 3-4 times a week on rocky uneven trails and often break into a slow SLOW trail jog on downhills. Total 15-20 miles a week.

I include 20 minutes of one-legged balance and floor flexibility exercises with specific stretches for my legs and hips 3-4 times a week. Resistance training and squats are included.

A daily routine test is to put on and take off my shoes while standing.

I bike on gravel and bumpy, hilly forest service roads. My favorie balance-aid and test is several miles paddling on a paddleboard - wind, wake, current several times a summer. I find the microadjustments required of feet and ankles for paddleboarding are magnificent conditioning.

I mostly ski off piste, but last season was a total bust for that. So my year 'round conditioning took a big hit this year. I skied 25 days instead of 60+ and most of that was on groomers. Only 3 crosscountry sessions.

Biggest concerns for me this year is I've been really struggling with depression, grief, anxiety, with multiple family crises and I am waaaay off my fitness practices. When I get back to them, I'm still doing ok, but at 69 yoa, am I at risk for not getting it back? Am I kidding myself that the modest decline isn't a big deal and recoverable? Any motivation I can get right now would be very helpful.

 

[VickiK]

Hey @HuntersEmma57 , I'm sorry you are going through difficult times.

I do think the fitness level is recoverable. The basic premise at our age is the same as in younger days--do hard things to progress. Now, rest/recovery days are just as important as workout days. Movement is so helpful as a mental stress reliever in addition to building fitness, it helps mind and body and soul.

How about trying something new and different? Walking backwards on a smooth and even surface helps develop balance and the muscles that support knees. Try it for 5 minutes, longer if/when you want. An online resource for this is the KneesOverToesGuy.

Hang in there.

...and yeah, last ski season was sucky for me too--too short due to illness + snow conditions. Here's to a better one next season!

 

[SnowHot]

Biggest concerns for me this year is I've been really struggling with depression, grief, anxiety, with multiple family crises and I am waaaay off my fitness practices. When I get back to them, I'm still doing ok, but at 69 yoa, am I at risk for not getting it back? Am I kidding myself that the modest decline isn't a big deal and recoverable? Any motivation I can get right now would be very helpful.

Oddly enough I recently read an article (sorry can't find the link now) about this exact thing.
The study looked at people who had medication, supplements and other resources, but the best results came from activity. They said that forcing yourself to going on a hike or bike ride or... (name the activity) was the most effective way to overcome the depression and anxiety. The other note was that having a friend or partner to schedule activities with was also good because it makes you accountable to do it and then you have a chance to chat with them while you're active which gives you another outlet.


If I find the link to the article I'll post it.

 

[marzNC]

Biggest concerns for me this year is I've been really struggling with depression, grief, anxiety, with multiple family crises and I am waaaay off my fitness practices. When I get back to them, I'm still doing ok, but at 69 yoa, am I at risk for not getting it back? Am I kidding myself that the modest decline isn't a big deal and recoverable? Any motivation I can get right now would be very helpful.

You'll get it back when there is good snow again in Utah.

Been there, done that, when it comes to family issues getting in the way of regular fitness stuff. Continuing to do enough to maintain core strength and balance by doing stuff at home is a priority. Even if that only means during the short pilates and ski flexibility routines 2-3 times a week. Those only take 10-15 minutes each.

I don't worry about slacking off during the heat of summer. I get going again in the fall, one way or another, because the ski season is approaching. Bottom line is that I'm stronger at 70 than I was at 50. That's the silver lining for having a knee injury at age 55 and wanting to continue to improve as a skier.

 

[liquidfeet]

....Every year prior to this I'd hike 3-4 times a week on rocky uneven trails and often break into a slow SLOW trail jog on downhills. Total 15-20 miles a week.....

I love those types of trails. I'm going to give some advice that you may not need because you've already figured these things out. But I'm going to write this anyway, just in case. Here goes.

Be SURE your footplants on the downhills are as far behind your hips as possible. You want to keep your footplants as far back up under you as possible. This avoids "overstriding." Also, when each foot lands it needs to already be moving backward. So the foot needs to start moving backwards before it plants.

Why?

Each footplant on the downhills that lands in front of your CoM produces high impact on your knees. You need to preserve your knees so you can get your strength, endurance, and balance where you want it to be. So... plant each foot as far back as possible under you. Ask me how I know.

Correlation with skiing: when you ski bumps, hold your feet waaay baaack. Keep you CoM leading.

I have a second bit of advice from my years of running downhill on rocky, rooty, twisty-turny, uppie-downie single track trails in the woods. To avoid being surprised by the next obstacle in front of you, keep your eyes scanning the terrain ahead as far as possible. You say you run the downhill "slow SLOW." That's good. But the farther ahead on the trail that you can keep your eyes focused, the most time slows down. It's like magic. Your unconscious copilot will place your feet on the safe spots that your eyes touched moments ago if you let the copilot do its job. And when you do that, it will seem like you have all the time in the world to plant those feet safely despite the rocks and roots all over the trail.

I used this visual imagery to train myself to look ahead. Imagine a paint roller attached to a longgg pole. The paint roller has an infinite supply of white paint. You are rolling it on the trail waay ahead of you, painting a while line that you intend to use for your footplants. DO NOT check to make sure your feet land on the imaginary white line; let your unconscious copilot do that work for you. You won't be disappointed.

Have fun! I now have a knee that won't let me run on any surface, much less rocky rooty trails that I love. I'm walking them now, at age 76. I created that knee issue running downhills before I realized I needed to adjust the placement of my footplants. I had been "overstriding" for years. I use my trekking poles on my current (rocky rooty hilly single-track) trail walks and seek to maintain a constant tempo no matter how challenging the chaotic arrangement of rocks and roots in front of me, expecially on the downhills. As a walker, I go slower than when I ran, so my imaginary paint roller doesn't need to reach as far ahead as it used to. But I still use it.

Enjoy your running. I'm envious! Secret: running is easier for maintaining one's balance on uneven terrain compared to walking because momentum is your friend, and running generates momentum.

 

[HuntersEmma57]

I love those types of trails. I'm going to give some advice that you may not need because you've already figured these things out. But I'm going to write this anyway, just in case. Here goes.

Be SURE your footplants on the downhills are as far behind your hips as possible. You want to keep your footplants as far back up under you as possible. This avoids "overstriding." Also, when each foot lands it needs to already be moving backward. So the foot needs to start moving backwards before it plants.

Why?

Each footplant on the downhills that lands in front of your CoM produces high impact on your knees. You need to preserve your knees so you can get your strength, endurance, and balance where you want it to be. So... plant each foot as far back as possible under you. Ask me how I know.

Correlation with skiing: when you ski bumps, hold your feet waaay baaack. Keep you CoM leading.

I have a second bit of advice from my years of running downhill on rocky, rooty, twisty-turny, uppie-downie single track trails in the woods. To avoid being surprised by the next obstacle in front of you, keep your eyes scanning the terrain ahead as far as possible. You say you run the downhill "slow SLOW." That's good. But the farther ahead on the trail that you can keep your eyes focused, the most time slows down. It's like magic. Your unconscious copilot will place your feet on the safe spots that your eyes touched moments ago if you let the copilot do its job. And when you do that, it will seem like you have all the time in the world to plant those feet safely despite the rocks and roots all over the trail.

I used this visual imagery to train myself to look ahead. Imagine a paint roller attached to a longgg pole. The paint roller has an infinite supply of white paint. You are rolling it on the trail waay ahead of you, painting a while line that you intend to use for your footplants. DO NOT check to make sure your feet land on the imaginary white line; let your unconscious copilot do that work for you. You won't be disappointed.

Have fun! I now have a knee that won't let me run on any surface, much less rocky rooty trails that I love. I'm walking them now, at age 76. I created that knee issue running downhills before I realized I needed to adjust the placement of my footplants. I had been "overstriding" for years. I use my trekking poles on my current (rocky rooty hilly single-track) I trail walks and seek to maintain a constant tempo no matter how challenging the chaotic arrangement of rocks and roots in front of me, expecially on the downhills. As a walker, I go slower than when I ran, so my imaginary paint roller doesn't need to reach as far ahead as it used to. But I still use it.

Enjoy your running. I'm envious! Secret: running is easier for maintaining one's balance on uneven terrain compared to walking because momentum is your friend, and running generates momentum.

 

[HuntersEmma57]

Thanks! I wondered why slow jogging downhill was so easier than walking. Overally, my footwork is better when jogging and my body position feels more perky. I'm a bit of a bouncing bunny. Since I lift my feet higher when joggingI don't stub into rocks nearly as much as when waking. The odd part is I was never a runner until my mid 60s when I moved to the mountain full-time. I can't imagine I make running look pretty or desirable, but it seems easier on my body. The one part I managed to figure out on my own is to not overstride. I will keep in mind that running and momentum are my friends.

 

[HuntersEmma57]

Hey @HuntersEmma57 , I'm sorry you are going through difficult times.

I do think the fitness level is recoverable. The basic premise at our age is the same as in younger days--do hard things to progress. Now, rest/recovery days are just as important as workout days. Movement is so helpful as a mental stress reliever in addition to building fitness, it helps mind and body and soul.

How about trying something new and different? Walking backwards on a smooth and even surface helps develop balance and the muscles that support knees. Try it for 5 minutes, longer if/when you want. An online resource for this is the KneesOverToesGuy.

Hang in there.

...and yeah, last ski season was sucky for me too--too short due to illness + snow conditions. Here's to a better one next season!

Thanks for the encouragement. The walking backward thing sounds dangerous to me. I live in a small condo and the builder saw fit to put in that dark, raw looking, uneven slate tile (Mountain Excessively Masculine style) almost everywhere. There is a real challenge finding anything smooth and level anywhere!

 

[marzNC]

I put videos with basic balance exercises in Posts #6 and #13. No equipment needed. I do simple variations at times when I'm essentially standing around doing nothing else. For instance, when standing in line to pay when shopping. Based on what I learned in a few Tai Chi classes, just moving full weight from one foot (while on the ground) to another is useful, the slower the better.

 

[diymom]

.

Thanks for the encouragement. The walking backward thing sounds dangerous to me. I live in a small condo and the builder saw fit to put in that dark, raw looking, uneven slate tile (Mountain Excessively Masculine style) almost everywhere. There is a real challenge finding anything smooth and level anywhere!

There's a cemetery near my house where I walk my dogs. It's also good for walking backwards. Wide, flat, nicely paved, minimal cars. And good markers to know when I'm almost at the end of a row-- I just count how many trash barrels I'll pass before coming to a corner.

 

[santacruz skier]

A daily routine test is to put on and take off my shoes while standing.

I do a lot of one leg balancing with my weekly trainer appointments so trying this at home was good.... Oh yeah, I can do this !

 

[marzNC]

Unless I'm tired, I stand while putting on pants. But always near something in case I start falling so I can put a hand down or sit down.

 

[BlizzardBabe]

Unless I'm tired, I stand while putting on pants. But always near something in case I start falling so I can put a hand down or sit down.

That's a useful thing to do every day. I also put my shoes on while standing (holding the shoes, not slipping them on while on the floor). It is a banner day when I'm wearing lace-up shoes and tie them while standing on one leg. I find that focusing on my center/core balance point helps sustain balance for quite a long time.

Slackboard users - Do you ever use your ski/hiking poles as a precaution when using the board?