Balance exercises: How to train lower leg variability | Peter Attia, M.D.

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I think everyone appreciates the importance of balance at all stages of life, but as we age, the consequences of losing your balance tip from inconvenient to devastating to potentially life-ending.
There are many ways to train for balance, ranging from walking on uneven surfaces to walking on a tightrope or zipline.
Regardless of your ambitions with respect to balance, a big piece of it, and the part that probably matters most for your healthspan, is lower leg variability, or as @bethlewisfit likes to call it, “problem solving with your feet.”
Most of us have nowhere near the variability and proprioception with our feet that we have with our hands, which makes it much harder for us to maintain balance than it should be. We must have the ability to shift weight, accelerate and decelerate our mass through different parts of the feet in order to respond and stabilize appropriately to changes in our environment.
While I love to play with a balance board, it doesn’t really help me gain the “feels” with my feet that the Black Board tool provides. I have to use my foot and lower leg to respond to how my weight shifts up top.
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis or treatment. Users should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek the assistance of their healthcare professionals for any such conditions. Finally, I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit peterattiamd.com/about, where I keep an up to date and active list of such companies.

[@darrenbrown7037]

Ill be 89 in a couple weeks, Parkinses, no hopes, blind, weak, deteriorating, cant breath, no lungs, lost my hips and feet, hands sweating... my dad deteriorated in his 40's, couldnt feed himself or swallow food, my mom wheelchair bound in her 50's from not running or eating well, I'm on track to be just like them.. thanks for uploading Peter, I'm on track to turn my life around. These exercises are going to be a new start for me.

[@maxwellgriffith]

Are they?

[@lean4real_11]

you got it!

[@freespiritwithnature4384]

Go Darren!

[@lucindanewcomb8769]

That looks very helpful. As a former child competitive gymnast I'm ever astonished at how difficult balancing on one foot in a yoga class was for me when started to try more yoga classes later in life.

[@maddogfo54]

I’m 67 years old and still an avid runner. My running coach showed me a great stability exercise that’s super simple and requires no equipment. In the morning and evening while you’re brushing your teeth, while barefoot stand on on leg with your knee slightly bent. If you look at you ankle of the foot on the ground, you’ll see all the tendons firing. Do one leg in the morning and the other at night. Works great!

[@JJBpilot]

Even better on a towel, multiple layers. Adds to the instability. Then try it with your eyes closed!!!

[@johnlozauskas778]

@@JJBpilot that's going hard core!!

[@pranavsharma3404]

Another way to upgrade this is to close your eyes, really fires up the balance receptors in your ankles

[@alisonjarvis9633]

@@pranavsharma3404 totally agree standing on one leg eyes open is fine, shutting your eyes totally wipes your smug grin off your face ;) - it's really tough BUT it improves with practice.

[@davidtaylor400]

I’m 67 too! I’ll be doing this. Thx

[@kbkesq]

Stand up paddle boarding is really good for so many of the things Peter promotes. You can do it on a lake or in the ocean or in a river. But the point is you build your feet your hips and your core while also getting a shoulder workout. There’s few things that are is good for stability as paddle boarding.

[@dove72]

Peter, maybe you already know, but you can take that basic see-saw balance board and place it lengthwise on its roller, then stand on it as you would a surfboard. Then you'll get more of the subtle ankle movements coming into play.

[@surfineagle6076]

Standing one legged on the round side of a Bosu ball is a great way to improve balance. Way harder than one would think.

[@glennalinder]

Even a wobble cushion used for sitting works like the Bosu Ball.

[@waynebinky]

I've found the bosu ball very easy. This board looks fun! Must try it.

[@dogegamer3288]

The best full body exercise for stability and strength is skating (rollerblading, ice skating). Full body, strength and stabilization all in one full body workout. Its awesome and very easy on joints.

[@DustyTail]

Doing the Yoga One Legged Tree Pose is as good as you’ll ever find for balancing. And FREE!! The variations in doing the pose are many, from the easiest to almost mind blowing impossible. Just by pressing the non standing (free) leg in the the ankle, then when better , into the calf, then when better, in to the inner thigh of the balancing leg. Each changes the difficulty. With each pose as you progress you add difficulty by raising your arms over your head. First try in a wide Y then more difficult palms together strght up. . Then make any pose harder by casting your gaze in the up in the air, instead of a fixed point directly in front of you; or to side to side. Finally the mind blowing difficult task of closing your eyes. Don’t buy stuff. Do the Tree Pose.

[@ironleader3169]

I also see a large print of Arnold taken by George Butler, another classic. Did you know George?

[@jedi77palmer]

I've used my balance board with a wobble cushion underneath to achieve the same kind of movement

[@thehawttomboy]

not being able to balance is very frustrating. it feels like i'm working on being in alignment.... and in order to do this, my body requires alignment. the Blackboard Training Leg Axis Training as well as one on one pilates is something I plan to add into my routine. It allows me to outsource, so I'm not having to focus on what needs to be done

[@xyzct]

Si-Boards are INFINITELY superior balance boards.

[@mullerszable]

I struggle to stand on my left foot of the floor for more than 20 seconds after a broken ankle 3 months ago. It was less that 5 seconds but I proactive everyday. I can’t feel every tendon twitching

[@bmrbca3658]

I have an Indo Board and it is not easy. Still trying to master it and I have way more than 30 minutes on it

[@AlteredState1123]

Cool. Share the dimensions. Looks like an easy DIY.

[@g.c955]

If you don't want to spend the money, stand on one leg and close your eyes😁

[@argiX]

Seems like a balance beam (like one from TFC) would do a better job at real life stabilization?

[@BartoniGaming]

what’s your thoughts on the round balance boards with the smaller round block underneath. probably beginner level but gets harder on single legs. great video too by the way. 👌

[@esgee3829]

such boards are probably not bad for developing intrinsic muscles of foot if 12" or so in diameter. anything single legged/footed will be better than double supported for developing intrinsic muscles in foot. the more an implement can allow for varied stimulus as you adapt (ie you can stand balanced for longer) the more useful it will be. however, what is not discussed in the video is that you can achieve 80% of the benefit or more from a single-legged balance board, inflatable stability disk (this might be even better for working intrinsic muscles of foot since the pressure delivered to various points in the foot changes so much over short periods of time), or the like particularly when you advance to levels where you are engaged in upper extremity movements or even upper extremity movements with weights, while of course maintaining balance on your single, supported leg. upper extremity movements are designed to vary the load distribution on the foot and so will engage various core, leg, and foot muscles as you remain balanced on the implement under foot.

[@BruceWayne-us3kw]

I used to balance on a homemade balance board every day. eventually, I started juggling knives while standing on it, too.

[@landerval7882]

I started surfskating at 35 to improve my balance

[@gloriagiorgi1026]

I’m wondering if this blackboard is dangerous for the ankles if not used with extreme attention. I recently found out through an orthopedist that I have a misplaced patella in my left leg. Can I still train my balance with my legs? When I do lower body strength training I get pain and inflammation in the left part so I’m wondering if I could still do these balance exercises.

[@StephenGeorge]

How does this compare to the SlackBlock?

[@jamesj9744]

Barefoot walking is free.

[@strongtowerneuro]

So is vestibular training but none of the self proclaimed experts want to talk about the ACTUAL mechanism of balance for the CNS. He never changed his head position. 😀🧠

[@jamesj9744]

I have a super basic version from watching Original Strength videos for free. I did buy their book to support OS, but the basic information is on KZbin. It's part of my daily movement pattern (really 4 to 5 days per week)@@strongtowerneuro

[@Sharetheroad3333]

This has horrible reviews on Amazon for being ridiculously over priced and falling apart, Velcro coming off etc.

[@jaimesanchez1295]

Do you have a link to the Black Board, so someone can purchase same?

[@joeo7257]

I love your show! Try this! Find around a dozen small stones of varying shapes and sizes. Put them in front of your left foot. Pick up one at a time with your right foot and place each one it in front of where your right foot was. Then reverse the drill for the other foot. You will increase your foot dexterity as well as work out the tiny muscles in the foot that has weight on it. The constantly changing movement from side to side really helps your balance. It's actually fun to do.

[@dangar176]

Dr. Attia , thanks for all the great informative podcasts, I'm in my mid fifties , stopped working out in my early 30s, then when I turned 50 started lifting again now I'm at the weight I was in my 20s with some muscle, I saw my dad deteriorate in his 60s, hbp, edema, and then parkinson's which ultimately led to a broken hip and 3 years nursing home, my mom also had health issues COPD, heart failure, heart valve disease,hbp, etc . She passed at 81 my dad 77, theres no guarantees but you have to make lifestyle changes,. Nutrition, exercise, cut smoking, drinking, etc. Anyways thanks for all your informative videos, God bless,

[@thomasgrimm1664]

Indeed very overpriced. I guess, I'll build my own with a few pieces of wood, velcro and a string. Wish me luck!

[@jfleminator]

How'd it go?

[@thomasgrimm1664]

@@jfleminator Connecting the two pieces wasn't as easy as I had hoped, but it turned out well enough for my stability exercises.

[@edbradley6815]

2 minute, 1/2 body weight each hand, farmer carries barefooted on natural ground!

[@stsgabe]

and you would recommend that for an overweight out of shape possibly much older individual? to get on a wobbly board and try not to fall down in order to prevent them from falling down in "real life"?

[@Luke-tm6oo]

Why is it 100 bucks? For the love of god it’s a piece of wood.

[@martinlutherkingjr.5582]

$110 for a piece of wood and Velcro

[@edhill8568]

For most people just stand on 1 leg for as long as possible and then switch legs. After a while you build up your muscle strength. The balance board demonstrated is neat but not really needed.for most elderly people.

[@jackieandre4319]

I recently found a device that is an ankle foot stabilizer at a lower cost that uses the same principle as the Blackboard. It's called "Celaforma" and I found it on Amazon when searching for the Blackboard online. I have membership at a Pilates Club and have been held back from moving to the next level because of poor balance and good balance is required to advance as it calls for standing on the reformer. Although I am strong and have a strong core, I struggle to keep my balance during one -legged exercises. I have been working on a wobble board and just started with the Celaformer. Unfortunately, the instructions are not crystal clear so watching your instructions on how to use the board has helped. Thanks for all the valuable information you shared..

[@rdyer8764]

I'll be 70 in a couple weeks. My sport of choice is Standup Paddling. I work on balance a lot. I have some small items similar to what you showed that I use, but to me they're largely to develop the neuro-musculature of the lower leg to support the actual physical work of keeping my balance. Instead of a balance board, I have something called a Strongboard. It's a platform attached to the base by 4 coil springs. It works well for me. You mentioned closing your eyes. THAT is the secret for me. When I can do 10 squats on my Strongboard with my eyes closed, I know I'm ready for my season. I don't want to depend upon my eyes to keep my balance. I want my balance to be rooted in what I believe is called the Gamma Nervous System. I want my body to balance itself without the benefit of eyesight. Anybody else with similar thoughts?

[@dr.samierasadoonalhassani2669]

Keep it simple ,heel to toe walk,walk backward to use UN used back muscles,step excercises,foot to sides,front,back,tap on cushion on your toes,swimming is great to work on ankles flexibility.I do these to correct my self quickly ,automatically if tripped over during my walks.Chronlogical age80, biological age 40. Lucky profession is medicine to understand deep at deep molecular nano level.Quantum biology.Good luck.Keep healthy keep learning God blessings.

[@vegsource]

I got one, 79 Euros! But it’s a good tool.

[@chris-4566]

You’re right about it being ridiculously expensive. Even with that in mind, having checked the price, I was still shocked. It does look like the sort of thing that somebody with basic DIY skills could make for themselves with plywood and Velcro. I’ll give it a go and see how I get on.

[@traderjoss]

What's it called and where are you seeing the price?

[@chris-4566]

@@traderjoss There are several similar ones but a typical one is the “BlackBoard training leg Axis”.

[@paulstrobl1587]

For sure you could replicate it. I personally like the idea of the super-knowledgeable inventors getting compensated for what they've created. It's not just the price of the materials, it's the years of expertise of wanting to solve a problem (or even prevent problems) for patients that you are paying for.

[@robynthomason949]

Where can you buy one? I’d like to show my physio.

[@chris-4566]

@@traderjoss Like with most things these days, unfortunately Amazon is the starting point.

[@robertpepin-jung1120]

Awesome change. Bring more active content from time to time like this. 👍

[@XavierHipolito]

Does really doing balance exercises on unstable surfaces transfer the gains on balance to stable surfaces? I read an article some time ago that showed that would not transfer. This is still true? I mean it because we see too many athletes with ankle sprain/strain doing a lot of exercises of balance and stability on unstable surfaces when they actually play their sport on stable surfaces. By that, is just a waist of time doing that and a misconception beacuse the potencial gains are not transferable.

[@mslinklater]

I'm 52 and have been practicing TaeKwonDo for 8 years. There are lots of single leg stances in TKD which require good balance.. along with the need to have balanced and controlled posture while performing the kicks and patterns etc... anyway, my balance is so much better than before I started TKD. I can out-balance the younger kids in class... for me, martial arts (TKD in my case) has been a complete game-changer in regard to general broad scope fitness and ability. Balance, strength, control, cardio, speed... TKD has it all. And it's really social, which is nice. Highly recommended if you want to stay sharp as you age.

[@Kobe29261]

I second this opinion; I do Tai-chi, the simple 24-form and its incredible what it does for balance. No tools, just memorizing the moves and then stitching them together.

[@sanketjain9320]

I think there is much more value in a minimalist approach rather than maximalist. Having so many devices and equipment is difficult to get and sustain for most people. Would really urge you to draw your learnings into a minimalist approach that's suitable for everyone.

[@followp]

wondering if the first board with the roll could actually be something that you could combine with a standing desk. i imagine it being a plus for the back aswell, not just overall balance.

[@startingtoday4663]

How i wish that Peter were my doctor.

[@skiplauderbaugh5058]

Peter I enjoy your health information on all your podcasts. Another similar balancing device that I find useful is the Slack Block - worth checking out if you haven’t tried it .

[@jeffreythompson6282]

I've started doing single leg variations of lifts - Bulgarian split squat, single leg roman deadlift, and ATG squat (check out knees over toes guy). This seems like an ideal start - first no weights then slowly ramp up holding dumbbells. Hits all the bases: flexibility, strength, and balance (both left right muscle wise and the skill).

[@billytheweasel]

I stopped doing ass to the grass squats, personally. I don't do good mornings ether.

[@MichaelLoweAttorney]

Peter is slowly turning into a marathon runner. This is great for runner’s ankle strength. It’s surprising how little some of these muscles and connective tissues get turned on doing regular barbell lifting compared to running.

[@wendywertz8828]

I started using a mini cellercise trampoline 5 years ago and that works my entire body and ever cell plus major balance ! I’m 54 NASA studied and used mini trampolines for their astronauts it’s 75% better exercise than any On-The-Go including swimming , running etc

[@Bunyipp66]

I'm in my 60's and do a lot to improve my balance after getting chronic labarynthitis a few years ago. In the uk there is a company 'Coolboard' that makes balance boards with balls underneath rather than a roller so you balance is always off in 3 dimensions and takes way longer than 40mins to master! I also do yoga type single leg balance exercises and paddle board in rough uk waters!

[@jemag]

Hey Peter, could you do a series of videos on DNS exercises? You've talked about it a lot, but it is hard to find quality information on how to implement.

[@MelanieSakowski]

That’d be cool- a wicked one would be simply rolling like a pencil on the floor without using momentum or limbs: trying to engage the deep spinal muscles and stabilizers.

[@guyincognito1985]

There are a series of DNS videos (8 lessons) that accompany the show notes for episode #152 with Michael Rintala. The full show notes are available for paid members/subscribers.

[@guyincognito1985]

@@MelanieSakowski Ah, the old "Pencil Roll", a staple of my middle school gym class "C+ or better" gymnastic routines!

[@michaelwade5675]

Balance is in ear and ankles. Your head needs to move alot more. So best drills ...drop head then turn head to one side. Then whole lower body movement. Tennis backhand and reverse pivot, then chase drop shot.

[@ifiggs4523]

What are your thoughts on the value of slacklining?

[@robertm1552]

Having shattered my heel and having it reconstructed I’m in everyday rehab mode to maintain flexibility in the foot and keep pain down. This looks like the next level up in the fight. Thanks for posting!

[@tr3der]

Hi Robert. I ruptured my Achilles in November and about 70 percent back to normal. Also, doing rehab 2x per day. Love to hear what you are doing for flexibility because mine is still stiff

[@ToastedHumor]

Two pieces of wood with a rope attached for 89.99€. This is the peak of german engineering excellence we're paying for here. But jokes aside I think I'm gonna get one.

[@timmothyburke]

I had a very interesting experience with my ankles going bad. It was painful to walk, I had to wear a huge ankle foot brace thing that I could barely move around in. I'm overweight by like 30% at least which probably contributes but the fix was interesting. I went to the doctor and they eventually sent me to a foot and angle doc specialist who said I was a pretty hopeless case because my angles and heel just don't line up properly so my tendon was slowly giving out due to the stress. I could get some custom show insoles that I would have to pay for out of pocket for like 2k and that it would only help a little bit. Then I just happen to run into a website about flat shoes and they had a bunch of information on how modern soft shoes actually change our feet, change the pressure distribution etc and it seemed like exactly what i was experiencing. I didn't want to spend $300 on their shoes so I got some neoprene beach shoes and I've been wearing those and its pretty much fixed the problem. I can walk around without pain and barely notice any discomfort anymore. My feet are getting stronger.

[@followp]

you would actually be surprised if you even pushed a little bit further and went barefoot and hit a daily goal of 10 000 steps. not sure how obese you are but barefoot running really takes our feet back to what evolution spent thousands of years on. then nike came and made us think they were better than evolution.

[@UVJ_Scott]

Number one reason for admittance to a typical ER is ground-level fall.

[@genepeacock6772]

Haha! Touche’!

[@purestilton]

Hmm I’m doubtful about these. Seem like gimmicks to me. Just do sport and play outside. Personally I much prefer to run down steep technical mountains as fast as I can. Amazing for balance, for ankle strength, coordination.

[@srbelnap]

Our bodies are really interesting: those hand gestures in your left hand telling your left foot to roll right are great.

[@danceswithstone]

With signals moving at close to the speed of light! The whole thing is pretty mind blowing.

[@GoGoGoCity]

HOT TIP: get a scooter and replace your car with daily scooting! I have now done 2000 kms on a Segway scooter in just 40 days. My health and balancing improved 10X! You can watch me getting better at this sport in my videos.

[@kimberlyf4888]

I live in Austin, and walk along S. Congress daily. There are wheel stops at the top of the back in street parking spaces that are super thin and uneven (because they get backed over a lot) and I try to balance myself walking across them. It's a lot harder than it looks.

[@jakemarlow8998]

Cool gadget! Amazon is out of stock, but they used to be US$180! So I made one this week from extra wood I had laying around. Balance on this is pretty tricky.

[@thequestion52]

Identical ankle board for $20 and less, all over Amazon.

[@outerheaven2k7]

Always a cis dude talking about gender It's not just you, i love ya Just nonstop cis people talking about it whereas trans people just trying to live. Pandering these people in the past is sad

[@breakdown6181]

One leg balance like on a wobble board for my speed skating. Balancing on one leg for more than one minute and a half can cause a groin strain on that leg.Very painful.I have had one for five months.Safest to just balance on two legs on wobble board for as long as you are having fun.

[@sidritkurti1173]

Which back exercise is better for balance, barbell bent over row or dumbell bent over row ? What you think guys?

[@Backyard_Gardener365]

I truly believe yoga can be a great fitness routine for women, especially women in their 40s & 50s, it help w flexibility, strength & balance.

[@YongsanMan]

I bought your new book and waiting for it to arrive. I only discovered you from watching other health conscious people on youtube. I look forward to learning more from you and improving my life. Now if I can just get my wife to follow..........

[@mattsmith2760]

you dont do a lot with your balance board. I like to do knee bends and squats with dumbells. its pretty challenging.

[@jausher]

Is balance (or lack of) a matter of Muscle Loss? or is it something in ur brain? Seems like a muscular issue.

[@AndrewUnruh]

I found a cheaper knock off on Amazon. There is also a DIY version on KZbin.

[@GospelFire]

Unbranded versions are going for less than 10 bucks on ebay at the moment just in case anyone is wondering

[@uluchkamme]

Wouldn’t a ripstick or a surf skate board with barefeet/barefoot shoes serve the same purpose?

[@MindBlowingXR]

Thanks for this great video! Can't wait to get this device.

[@lightworker4512]

The center of pressure CoP is shifting direction and the perineal longus and posterior tibial muscle is eccentrically contracting to establish rotational equilibrium. The intrinsic muscles are minimally involved. The average position of the ground reactive force is called the CoP and it’s much hard for the extrinsic muscles to exert internal supination and pronation moments to balance the shifting CoP under the Forefoot as the beam under the platform is narrow.

[@j.b8728]

Thanks Doc, Please keep doing these exercises tips. I'm 59 y/o and I am starting to be concerned about balance issues

[@rkulla]

Tai Chi is extremely good for that and safe. Skateboarding if you find everything else boring and are willing to wear pads/helmet and risk some injury.

[@strongtowerneuro]

Vestibular (true balance training) training involves head and eye movements. The feet take signals from central command, but it’s important to work the feet too. Just isn’t the only focus, for my family and our clients

[@dessiecoder2116]

58 me too!

[@waiata216]

as a 67 year old i like to run one marathon a month. In between i like to do one 12 round boxing bout. I also like doing 5 k swims in the sea once a month so balance is important to me

[@MelanieSakowski]

Q: wouldn’t walking barefoot on varied surfaces outdoors likely provide similar vestibular dexterity?

[@guyincognito1985]

I think it would! Have you ever heard of Katy Bowman of Nutritious Movement? If not, check her out. I think she'd be an EXCELLENT podcast guest. How about it Peter?

[@MelanieSakowski]

@@guyincognito1985 Katy Bowman is outstanding yes phenomenal suggestion!

[@feelthewheel984]

What is the back plate for, or does your heel go on the stable piece of wood and 3/4 of your foot go on the front piece?

[@Anthonyinkz]

Load of nonsense, people balance train just by standing and walking, what kind of doctor recommends such ankle twisting excercise?

[@strongtowerneuro]

There’s a lot more progressions and variations to enjoy a rock solid vestibular (what actually drives the human sense of balance) system, but yeah walking is a pretty great start. Might just want to do it twice as much backwards, by the time one reaches 50, and assuming one has not been walking backwards much yet at that youthful age, as forwards to ‘balance’ things out.

[@tomrees4812]

I have narrow feet so I think balancing on one leg is automatically harder for me.

[@jeremywofford4257]

I love my balance boards. I also make a lot of my clients learn to juggle. Then, of course, combine them!

[@brendanscully5787]

I put my undies on every day...its a test...then my shorts....then the scuffs

[@tomsmith3347]

Try a freo balance board, reasonably priced and can test your balance even further

[@tomwilliams242]

I balance on one leg wearing crocs on a carpet so even heel is not rigidly supported.

[@tomrees4812]

The Blackboard costs about £80 at the moment.

[@erastvandoren]

Simple balancing on your forefoot does wonders

[@MelanieSakowski]

“Problem solving for your foot and lower leg.” - Beth Lewis 👸🙌🏻

[@rafb145]

i wonder if this would work for someone who sprayed his ankle hundreds of times

[@danfg7215]

Overpriced ...but worth every penny 😕

[@alisonryckman7711]

Very interesting. I get a lot of balance training with yoga but I do like the looks of that wooden board for extra challenge.

[@wombatstef450]

Your right, Blackboard is incredibly overpriced. $135 Australian dollars not including the shipping. For some plywood and Velcro FFS !😊 They have 4888 left (out of 5000) - not selling very fast, I wonder why 😮 I’ll make my own I think 😊

[@hiteshfitnesscoach83]

Can you please share the link of this equipment

[@dawnbrown5331]

I taped cut up pool noodles and put some grip tape up. Works great

[@wendemate5051]

In addition to using balance boards (naboso

[@etm567]

People with Ehlers-Danlos and extremely flat feet face a much more extreme balance challenge. My feet are so wibbly-wobbly as soon as they are on soft ground it is extremely challenging. My goodness, you have such a beautiful arch, I am so envious! (It is funny, how qualities we are envious of are so dependent on.... physical deficiencies?) You have really beautiful feet, and they may not be something you are aware of. But for those of us who lack such feet, they are very significant. You should appreciate your beautiful feet.

[@mrcoyleteach]

Dr. Attia, I read and was inspired by your book, thank you! Question on balance: as a 47 yo with large bunions the podiatrist I recently visited didn’t seem concerned about removal. The black board exercises have helped me build strength in my foot but I still have issues with my feet, particularly my right foot (plantar fasciitis, hammer toes). In a general sense would the benefits of this surgery be better long term for balance and longevity?

[@Dannysoutherner]

That gadget, little wood from Lowes or Home Despot or your basement, basic saw and other simple bits. Maybe 10 bucks to make. Power tools could make it more refined but most home owners could make with hand tools.

[@BruceDouglass]

No Bosu semispherical ball?

[@analuciahohne763]

Acabei de ler seu livro e amei !!! Adoraria saber inglês e entender o que diz. Não tem legenda de tradução. Obrigada.

[@johnsmith2221]

Not the type of guy I would figure would have hard-core bodybuilding pictures in the background!

[@MattAlexander]

Unrelated to balance but I have the same Arnold poster. My wife thought I was weird having that in my home gym. lol.

[@joshuagoldstein8116]

Training on an Airex pad produces the same type of training effect. My physical therapist calls that sybtle foot and anke movement "ankle strategy," so you're training ankle strategy.

[@ironleader3169]

I see a large print of Sergio Oliva taken by my friend Art Zeller in the background!. Did you know Art Zeller?