Fitness Plan: Hand-Eye Coordination

“THINK FAST!”

How many times has that phrase ended with you picking up a tossed set of keys or a ball from the ground? Those two words, delivered suddenly and loudly, can make anyone nervous — but you can’t blame all of your missed catches on nerves or bad tosses.

Hand-eye coordination — the ability of your sight to direct your hands — is often associated with athletes, but it’s important for everyone. If you think about it, you are constantly using this skill. Reaching for your phone? Tying your shoes? Eating? All of these are examples of hand-eye coordination at work.

This month, we’re adding hand-eye coordination elements to our exercise routine to improve both fitness and coordination. Whether you are an athlete looking to improve your performance or someone who just wants to react to “think fast” with confidence — the following exercises are for you. In addition to our weekly fitness schedule and the video below, be sure to read our expert tips in the sidebar.

Hand-Eye Coordination: Partner Exercises

Perform 8 to 12 reps, 2 to 4 sets, with 45- to 60-second rest intervals, as tolerated. For the medicine ball exercises, you can also use a non-weighted ball as an alternative.

  1. Medicine Ball Seated Side Twist Throw
  2. Medicine Ball Side Throw
  3. Medicine Ball Lying Chest Throw
  4. Sit-up with Ball Toss
  5. Juggling Wall Sit

Note: Strive to add strength and stretching to your cardio each week.

Healthy Eating: Diet Affects Your Vision

A well balanced diet, rich in fruits and vegetables, is important in maintaining overall health. A colorful plate helps to ensure that you are maintaining nutritional balance — so, when it comes to healthy eyes, “carrot orange” should not be your only color. The nutrients in carrots are important, but so are the nutrients in many other fruits and vegetables.

Studies have shown that age-related eye diseases may be slowed by getting foods that are rich in anti-oxidants such as beta carotene, Vitamin C, Vitamin E, zinc, lutein and Zeaxanthin. In addition to carrots, experiment with serving and eating foods that might not be usual fare, such as sweet potatoes, spinach, oranges, almonds, and broccoli, as well as orange peppers, papaya, and kale (and other leafy green vegetables). Regularly adding these foods to your diet will boost your intake of the nutrients mentioned above. May’s recipes and grocery list will give you a tasty start!

Recipes

Frittata

Hearty Quiche

Salmon Cakes

 

Chicken Salad

Healthy Infused Water