Engaging Exercises for Your Toothbrushing Routine
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Chapter 1: Introduction to Toothbrushing Exercises
Are you tired of the monotony of brushing your teeth? Why not turn that time into an opportunity for movement? My expertise focuses on helping individuals create actionable strategies to achieve their health and performance goals. Currently, I collaborate with clients on neural and movement reeducation, injury recovery, and strength training. Looking ahead, I aim to work with patients in clinical settings to facilitate these goals. As a performance coach, a significant part of my role is to assist athletes in preventing injuries and managing everyday discomforts that arise from sports and daily activities. Given that many clients lead hectic lives, I have developed a set of exercises that can be performed while brushing teeth twice daily. Each exercise routine is tailored to individual needs, but the primary aim remains consistent: to rehabilitate and condition the body during this everyday task.
Incredible as it may sound, these exercises can actually enhance longevity. Research published in Maturitas highlights that maintaining adequate exercise levels is linked to a reduced risk of mortality, prevention of specific cancers, lower osteoporosis risk, and increased lifespan (Gremeaux et al, 2012). Optimizing health and preventing illness can be seamlessly integrated into daily life. The American College of Sports Medicine advocates for strength training at least twice a week, with sessions generally lasting about an hour. Although it might seem trivial to exercise while brushing your teeth, the cumulative effect is remarkable. If you brush your teeth for two minutes twice daily, you could add an impressive 28 minutes of physical activity to your week. Over a year, that adds up to an extra 24 hours, and over a decade, that’s a staggering 243 hours of exercise! While these exercises serve as a supplement, their cumulative impact is substantial.
During a six-month training program, I worked with a young softball player who significantly improved her single-leg balance. Initially, she could balance on one foot with closed eyes for just under a minute. However, after consistently practicing for thirty seconds on each leg three times a week, her ability increased by over fifteen minutes! Even small, consistent efforts can lead to significant improvements. Here are three enjoyable and practical exercises you can perform while brushing your teeth.
Section 1.1: Single Leg Balance
The simplest version of this exercise involves standing on one leg with your eyes open. I encourage my clients to progress to balancing on each leg for at least one minute with their eyes closed. This task is more challenging than it appears! Your vestibular system is constantly working to maintain balance by assessing motion, head position, and spatial orientation. Vision plays a crucial role in stability, and without it, your vestibular system takes on the primary responsibility for balance. For those interested in incorporating this exercise, I recommend watching this informative Z-Health video that outlines safety precautions before attempting the movement. You can brush your teeth while standing on one foot for one minute on each side, eventually working up to doing this with your eyes closed, which will enhance your vestibular function and stability.
Section 1.2: The Wall Sit
When evaluating functional movement, I assess how well individuals can squat, hinge, press, and walk. This evaluation includes analyzing lateral stability and the ability to maintain balance when external forces act upon the body. Such assessments provide insight into the function of key muscles, such as the vastus medialis and vastus lateralis, which are essential for preventing knee pain and ensuring smooth movement. To enhance these muscles, try performing a wall sit. Find a sturdy wall and position yourself as if sitting in an invisible chair, aiming for a 90-degree knee angle. If this feels too easy, you can add weight by holding a textbook while brushing your teeth!
Chapter 2: Enhancing Visual Coordination
The first video, "2 MINUTE EXERCISES TO DO WHILE BRUSHING YOUR TEETH," showcases quick exercises that can be performed during your daily routine.
The second video, "The BEST Exercises to do while Brushing Your Teeth - for Adults 50+," presents tailored exercises specifically designed for older adults.
Section 2.1: Smooth Pursuits and Saccades
As you read this, your eye muscles are engaging in a combination of saccadic and pursuit movements to keep the text in focus. Similarly, in daily life, we rely on various ocular movements to maintain balance and process sensory information while moving. This ability, known as dynamic visual acuity, is rarely assessed by eye care professionals. Improving dynamic visual acuity can help prevent falls and collisions by enhancing sensorimotor processing (Kowler et al, 2019). I have found two effective ocular exercises: saccades and smooth pursuits. To practice saccades, place two post-it notes with different letters on your bathroom mirror, spaced about 24 inches apart. While brushing your teeth, alternate your gaze between the two notes, ensuring you see the letters clearly before each shift.
For smooth pursuits, use a pen or pencil with a letter or logo. Hold it at eye level, slightly closer than arm's length with the hand not holding the toothbrush. Keep your head still and move the pen side to side, up and down, and in circles while brushing. Many people make the mistake of moving too quickly; the goal is to train your eyes to track smoothly rather than jumping. As we age, our ability to track moving objects diminishes, making these exercises essential for extending healthspan.
Final Thoughts
I encourage you to adopt, test, and modify these exercises regularly. There is no quick solution for lifelong health; achieving your desired outcomes involves consistently making choices that promote well-being, no matter how small they may seem. Remember, consistency is key!
Cheers,
Noah Cracknell
