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As we age, balance training becomes more and more important. Somewhere between 35 and 45 percent of adults 65 and older experience some type of fall at least once a year, says the American Council on Exercise. To work on preventing these potentially dangerous problems, one option is to train with a BOSU balance trainer, which looks like an exercise ball with a flat side. Before you use one check to see if it's properly inflated.
Place your BOSU ball on the floor with the flat side up.
Inspect the foot pump that came with your BOSU balance trainer. The blue hose should have a white nozzle attached to one side. If you're using the pump for the first time straight from the box, take it out of the packaging and place the blue end of the hose into the corresponding hole on the foot pump, and then place the white nozzle on the other end.
Pull out the plug on in the middle of the BOSU's flat side and insert the white nozzle into it.
Step down onto the foot pump, allowing the BOSU to fill with air. Release the pressure on the pump to allow it to refill with air. As it fills, step down onto it again to transfer the air into the BOSU.
Place a ruler or yardstick on the floor and extend it up vertically to measure the height of the BOSU during filling. Ideally, the BOSU should be about 9 inches high, but no higher than 10 inches.
Remove the nozzle from the air hole and replace the plug.