Health and Wellness Anytime – February 3

A New Column – With Jolene de Vries


Question:  I’ve started incorporating stability balls in my workouts.  How do I know what color and size I should be using?

Answer:  Stability balls, also known as Swiss balls or physioballs, are a great piece of equipment to help improve core muscle strength and endurance.  The color of the ball is not important, but making sure you have the correct size is for many exercises.  Stability balls range from 45-85 cm and your height will determine the most appropriate size for seated or lying exercises.  If the stability ball is not clearly marked, choose a ball size that allows you to sit with erect posture and your hips and knees at 90 degrees. Here are common inflation and height suggestions for standard stability balls.

•    45 cm = 4’7”-5’0”
•    55 cm = 5’1”-5’6”
•    65 cm = 5’7”-6’1”
•    75 cm = 6’2-6’8”
•    85 cm = 6’9 and over

Question:    I keep hearing about “infused waters”. How are these different than flavored waters like Vitamin Water, energy drinks or juices?

Answer:  If you get bored with plain water, infused waters could be a great option to increase flavor without the added sugars found in many of the enhanced flavored waters may have.  Quench your thirst by adding your favorite fruit or herbs in a single glass, water bottle, or a pitcher.  Add ingredients to your water and let sit for a couple of hours and you’ll have a delicious, healthy alternative to enhanced bottled waters, energy drinks and juices.  Popular ingredients include lemon, lime, strawberries, cucumber, mint, basil and ginger.

Question:   Are there any other exercises I can do for my biceps?  I always do dumbbell curls but I’m starting to get bored and hoping you can give me some new exercises to try.

Answer:  While biceps exercises can seem monotonous, there are several variations that you can do to bring some excitement back into your arm routine. One of the easiest things you can do is to change up the traditional biceps curl exercise is to simply change the hand position from palms up, palms facing in, or palms facing down along with performing this exercise with both arms together or in an alternating fashion.  Instead of standing or sitting, try performing the dumbbell curl on an incline bench, adjusting the back to a 45-degree angle.  Finally, if your gym has a cable pulley system, attach a cable straight bar to a low pulley and perform the biceps curls. A rope attached to the low pulley is also a great alternative.

About the author: Jolene de Vries is the Club Owner at Anytime Fitness coming soon to Esterhazy, Saskatchewan.  To submit a question for future articles, please contact the author at

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