Place your handles on the board during push-ups, sit on it during crunches, or stand on it during squats. We selected the best balance boards after examining dozens of options from the most popular and trusted retailers. However, this model can be a bit expensive considering the features it offers. And this wooden wobble board is a great way to do so, Yu says. This textured surface makes the board great for standing, sitting, and other classic balance board exercises. Once you try them out, you'll have a better idea how much money you want to invest. This balance board boasts a more limited range of motion than most, which makes it a great option for beginners. And its textured top surface promises to give your feet a subtle massage every time you stand on it. It's definitely one of my go-to choices of equipment for my patients at any stage of rehab.". Or remove them entirely for a truly challenging experience. When you think of a balance board, the BOSU (short for BOth Sides Up) is probably what first comes to mind and for good reason. The Nintendo Wii Fit Game with Balance Board is an excellent safety option for seniors to increase their core strength and overall stability. What Are the Benefits of Seniors Using Balance Boards? When its time to step off your balance board, be sure to be as careful as you were getting on your balance board. Youre seeing this ad based on the products relevance to your search query. It's a much smaller version and weighs only about 3.5 pounds, so it's easy to carry around the house. Read our, URBNFit Wooden Balance Board Trainer at Amazon, StrongTek Professional Wooden Balance Board at Amazon, Revolution Balance 101 Balance Board Trainer at Amazon, Revolution FIT 3-in-1 Balance Board at Amazon, FEZIBO Standing Desk Balance Board at Amazon, Best Overall: Your email address will not be published. That helps guarantee you stay safe and injury-free. Best Balance Board for Seniors (Overall): It will help you regain your balance and improve your strength. It will also give you an ideal amount of grip without roughing up your floors as much as classic grip tape is likely to do. Top 11 60 UP Exercises - Balance Board Exercise for Older Adults, How to Plank | Plank Variations & Workouts, Best Rowing Machine For Seniors (2022): 5 Top Picks + Expert Buying Guide, Best Home Gym For Seniors (2022): Our 3 Top Picks + Buying Guide, Best Weights for Seniors: 7 Top Weights For Older Adults, Best Exercise Equipment For Seniors (2022): Expert Buying Guide + Safety Tips, Best Fitness Tracker For Seniors (2022): 12 Top Models for Every Need, Best Elliptical Machines For Seniors (2022): 6 Top Models for Safety & Fitness, Your email address will not be published. Because of it, this type of training can be dangerous, and thats why it is always to ask someone to be with you during your practice. If youve never used a balance board before, start simplyand slowly. According to Leada Malek, PT, a board-certified sports specialist and physical therapist, balance boards can have a positive impact on "balance, coordination, motor skills, and lower extremity muscle strength." However, the main drawback of this model is that it requires a Nintendo Wii to function, and Nintendo doesnt produce them anymore. To help you start building balance and stability, we chatted with Yu and nailed down the 10 best balance boards you can buy, as well as what to look for. The best balance boards range anywhere from $15 to $200. And wobble boards can tilt in any direction, so they can also be tough to navigate for beginners. We've updated our Privacy Policy, which will go in to effect on September 1, 2022. Your recently viewed items and featured recommendations, Select the department you want to search in, Fitterfirst Professional Rocker Board 20. The board is adjustable, so you can limit how far the roller moves in any direction. Also, it offers a more limited tilting angle (8.5 degrees) than many other balance boards. Make sure you make it easy for yourself to achieve balance the first time, advises Malek. Solofit Balance Board with Resistance Bands - Fitness Board for Adults The Abs Legs Core Workout Balancing Board - Ideal for Core Workout, Dancers, Ankle Workouts, Balancing Exercises, Revbalance FIT 3-in-1 Exercise Balance Board Training System, BOSU 26 Inch Pro Balance Trainer Ball Exercise Fitness Gym Equipment for Yoga, Sports, Personal Trainer, Rehabilitation, and Physical Therapy, Red/Black, WOOD CITY Wobble Board, 35 Inch Wooden Balance Board for Toddlers Kids & Adults, Curvy Rocker Board for Yoga and Exercise Indoor & Outdoor, Open Ended Learning Toy Gift, Yes4All Wobble Balance Board for Standing Desk/Anti-Fatigue Office Foam Pad - Standing Desk Mats, Rocker Board, Anti-Fatigue Foam Mat, Office Accessories, Wobble Board, Revbalance 101 v2 - Balance Board Sports Trainer. The 4TH Core board is more than just a balance board it's a piece of multipurpose training equipment, Yu says. And its top surface isnt just textured for gripits genuinely cushioned. Each option lends itself to a different form of exercise. Remember that it can be dangerous if you do it alone, so try to find someone to stay with you during your routine. The roller offers a classic balance board experience. One more feature to look for in a balance board is durability. A textured surface makes it the ideal choice for almost any kind of balance exercise. This EVERYMILE board is an ideal alternative, according to Yu. You can place your phone in the cell-sized hole on the board and play games while training your core. After viewing product detail pages, look here to find an easy way to navigate back to pages you are interested in. Thank you, {{form.email}}, for signing up. And since you can place your hands or feet on them, balance boards can be a great way to make your workout routine more dynamic. We chose our top picks based on her recommendations and criteria, including: How to Improve Your Balance and Why It's So Important. Content is fact checked after it has been edited and before publication. Kate graduated from Edith Cowan university with a background in Health Science and Health Promotion. If you follow through it all, youll be able to increase your strength and improve your balance. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Looking for a beginner-friendly balance board that will keep you engaged over time? You can track your goals and daily progress with the console. Fitzgerald D, Trakarnratanakul N, Smyth B, Caulfield B. You should also look for a user-friendly device. Discover more about the small businesses partnering with Amazon and Amazons commitment to empowering them. It is a fun way to train your core and improve your balance. But if the product you like happens to be made out of wood, you can put a towel or yoga mat under your board to protect scratch-prone floors. Required fields are marked *. Some models provide sturdy poles that can make your exercises more stable and prevent falls. Todays guide outlines the best balance boards for seniors and the features you need in one of these devices. These features are great for the office because theyll keep you challenged during your workdaywithout demanding too much of your focus. But its versatile design makes it a great pick for all kinds of cross-training. Learn more, Revolution FIT Balance Board Training System, StrongTek Professional Wooden Balance Board. 2022 Dotdash Media, Inc. All rights reserved. There are different exercises and poses you can practice on a balance board, but if you are new, start small. It's crafted from a sturdy blend of pine and poplar wood with a top surface thats lined with textured emery tape, for plenty of grip and stability. So, keep your priorities in mind as you shop, and opt for a balance board that suits them. The balance poles also provide an ergonomic grip. In her physical therapy practice, she uses this type of device for early stages of rehab. Best Balance Board for Seniors (Runner-Up): It comes with two roller grips, a fit board, a high-density rocker, and an exercise guide. This model comes with a home-based DVD program that you can easily practice by following the guidelines and exercises. Balance boards are typically made from wood or plastic. This board is a perfect way to gain and regain muscle. Material: Wood | Style: Rectangular roller board | Rolling Length: 26 inches | Tilting Angle: Not listed. A greater tilt angle typically means a more unwieldy boardand a more challenging experience. There are tons of different balance boards out there, all with different surfaces and materials. These are the least stable variety and require quite a bit of strength and stability to use, Yu says. When looking for a balance board, always consider the safety features. Set the stoppers to a beginner-friendly width of 11 inches or a more intermediate width of 16 inches. Unlike standard wooden balance boards, this one has a high-grip, cushioned surface, giving your feet a little extra comfort. Try to keep the edges of the board from touching the floor if possible. Ryan also recommends softening your knees a little and picking a point in front of you to focus on. Plus, they can make your workouts more challengingand more engaging. With a wobble board this versatile, options abound. The URBNFit Wooden Balance Board Trainer is our best overall choice for its textured surface and classic style that provides challenging workouts. Balance boards come in all shapes and sizes, so it's important to find one that fits your needs. A lot of gyms and physical therapists' offices already have balance trainers. New Study Sheds Light on Mental Health of Elite Athletes, Effects of a wobble board-based therapeutic exergaming system for balance training on dynamic postural stability and intrinsic motivation levels. Since the board boasts a U-shaped design, it offers a more limited range of motion than some other balance boards. As an Amazon Associate we earn from qualifying purchases. Price and other details may vary based on product size and color. It doesnt offer the best safety features. Revbalance FIT 3-in-1 Exercise Balance Board. And it comes with an extra-long rocker that opens up the possibility of front-to-back rocking, as well as classic side-to-side rocking. Your current balance and stability levels are the first thing to consider before you buy a board, Yu says. When dealing with a roller board, youll want to know how far the roller can move in either direction. It can hold up to 350 lbs (158.7 kg), making it an ideal board for most seniors. Get Stronger, Core & Abs, Aerobics, Coordination, Gaiam Evolve Balance Board for Standing Desk, URBNFit Balance Board Trainer - Wooden Wobble Balancing Board for Core Stability, Strength Training & Flexibility - Wobble Board w/ Workout Guide to Exercise at Desk or Home Gym, FEZIBO Standing Desk Mat with Anti Fatigue Bar, Wooden Wobble Balance Board with Ergonomic Design Comfort Floor Mat (Medium, Obsidian Black), 60uP Ultra-Strength No Flex Metal Stability Pole, NALANDA Wobble Balance Board, Core Trainer for Balance Training and Exercising, Healthy Material Non-Skid TPE Bump Surface, Stability Board for Kids and Adults Black, CanDo Balance Board 15x18 Inch, 2 Inch Height, Green, Shape28 Professional Balance Board Wobble Slant Board Multi Functional Exercise Equipment Anti Slip Abs and Core Trainer Fitness Standing Desk with Acupressure Points Supports Up 440LBS, EVERYMILE Wobble Balance Board, Exercise Balance Stability Trainer Portable Balance Board with Handle for Workout Core Trainer Physical Therapy & Gym 15.7" Diameter No-Skid Surface, NALANDA Wobble Balance Board, Core Trainer for Balance Training and Exercising, Healthy Material Non-Skid TPE Bump Surface, Stability Board for Kids and Adults, Yes4All Wooden Wobble Balance Board,Core Strength Exercise Fitness Accessory, Workout Stability Equipment, Standing Desk Use, Fitterfirst Bongo Board Balance Stability Trainer, PACEARTH Professional Wooden Balance Board for Balance Training, Rocker Board for Under Desk, Anti Slip Roller, Core Strength, Stability, Wood Standing Desk Accessory, Office Wobble Boards, Yes4All Professional Rocker Balance Board for Physical Therapy - 17.5 Rocker Board, Rocker Wooden Balance Board for Standing Desk & Rehabilitation Exercises, Support up to 350lbs, JIASISUI Balance Board Fitness Equipment Hand Grabs Balance Board Anti-Slip Dish Yoga Coordinated Rehabilitation Strength Training(Blue), Train Your Finger, Hand, Wrist and Pull Up, All customers get FREE Shipping on orders over $25 shipped by Amazon. productslearn more about Material: Composite | Style: Rectangular roller board | Rolling Length: Adjustable (specific lengths not listed) | Tilting Angle: Not listed. It has over 40 activities for every level. The EveryMile Wobble Balance Board is a versatile wobble board that will help you level up many of your favorite exercises. If you are looking for the best balance board for seniors, you should try the 60uP Balance Training System with DVD. Save my name, email, and website in this browser for the next time I comment. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); SeniorsMobility.org is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. In the long run, that adds up to improved sports performance and a lower risk of injury. And considering it weighs about 8 pounds, you can use it as a strength tool, too. It is a safe model that works perfectly for kids and seniors. STOP FALLS. The Revolution 101 Balance Board Trainer looks and feels a lot like a skateboard. Begin by standing on the balance board with your feet hip-distance apart and your feet toward the edges, says Helen M. Ryan, CPT, a California-based personal trainer. When reviewing balance boards we made selections based on these features as well as durability and range of motion. The balance board is crafted from durable plastic, and its surface is textured to give you plenty of grip. "I like that this board gives users the option to vary their training to match their goals at different parts of rehabilitation and fitness levels," Yu says. The StrongTek Professional Balance Board is a solid option. "I love the BOSU, because it can be used in so many ways and to train so many different muscle groups," Yu says." All balance boards tilt in some direction. Can you lose weight using a balance board? Play with them! Thanks to its high-grip tape, this skateboard-style board provides a safe surface to practice the skills and body control needed for sports like surfing, snowboarding and (of course) skateboarding, she says. And if youre looking for a serious challenge, you can even remove the rollers stops entirely. These boards offer a more limited range of motion, giving you more control over your experience. It can be a bit overpriced for what it offers. If youre just starting out with a balance board, try a beginner-friendly option, like a rocker board. "This is a fun, versatile option for postural and sensory development that I would definitely use with a pediatric patient," she says. Balance boards that are too difficult to use are not a good option for seniors. This model will help you improve your strength and balance. Youll also get a classic round roller, a rocker (a roller with one flat surface), and a round wobble cushion (a small disc). Looking for a balance board thats easy to use? There are rocker boards, which consist of a skateboard-style board and a fixed rocker. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It is also ideal for improving balance. It includes two flex poles with an ergonomic design that provides better safety and comfort. Balance and wobble boards can help build strength in these small muscles across your body, improving your overall stability, balance and proprioception (your sense of body positioning), according to Winnie Yu, DPT, CPT, a New York-based physical therapist at Bespoke treatments and certified personal trainer. Material: Plastic | Style: Round wobble board | Rolling Length: Fixed | Tilting Angle: 15 degrees, Anti-skid peva grip doesn't scratch floors. The Revolution FIT 3-in-1 Balance Board isnt just a balance boardits a balance board that comes with three different rollers you can use to tackle a range of exercises. However, this model might not be the best option if you are looking for an affordable and safe balance board for seniors. For instance, it is durable, easy to use, and among everything else, safe. The board is crafted from heavy-duty beechwood and finished with a water-based lacquer. But some research has shown that they can be great for other things, too, such as coordination and ankle stability. Revolution FIT 3-in-1 Exercise Balance Board Training System, The Best Core Strength and Stability Gear for Better Balance, Best for Standing Desk: But building balance and stability from a young age can help prevent injury. The main feature you should look for in a balance board is safety. The URBNFit Wooden Balance Board Trainer is a top choice for a solid, durable board with a classic shape. Those looking to improve their balance for a sport are probably advanced enough to use a device with a rocker at the center. This model doesnt offer the best comfort. Although there's no one material that's best for everyone, Yu prefers one made from either plastic or rubber, rather than wood, because they can last longer and offer a little more protection for your floors. A lot. For instance, this type of exercise can increase and improve balance and core strength, meaning that it can help prevent falls and bone deterioration. Every purchase comes with four core-strengthening games to help keep you engaged (pun intended) and track your progress. Rocker boards have the most limited range of motion because they can only rock from side to side and at a fixed angle. It is possible to lose weight on a balance board, especially if you use one to supplement some of your go-to strength-training exercises like planks, squats, and glute bridges. Regardless of the model, each one is made to help you recover your balance through training. There are three main kinds of balance boards. And there are wobble boards, which look like large spinning tops and sit on fixed spherical rockers. The Revolution FIT 3-in-1 is an excellent exercise balance board for seniors looking to perform high-intensity training. LIVESTRONG.com may earn compensation through affiliate links in this story. They offer more stability than skateboard-style balance boards and are usually made with a softer material for extra joint protection. Safety Tips for Seniors Using a Balance Board (How to Avoid Injury), At a Glance: The Best Balance Boards for Seniors, Buying Guide: How to Choose a Balance Board for Seniors. Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Top 10 Balance Exercises for Seniors at Home. However, this balance board doesnt offer the same safety features as other models because of its design and affordability. 2010;40(1):11-19. doi:10.2519/jospt.2010.3121. "I like this board because it allows users to comfortably shift their weight to activate different posture muscles and minimize fatigue from standing throughout the day," she says. The rocker is great for controlled movement. Don't have a ton of free space for a BOSU in your home gym? Material: Plastic and Latex | Style: Rectangular rocker board | Rolling Length: Fixed | Tilting Angle: 8.5 degrees. Based on our research, these are the best balance boards to add to your routine. As a seasoned health and fitness writer, Lindsey Lanquist understands how vital quality product recommendations can be. Top subscription boxes right to your door, 1996-2022, Amazon.com, Inc. or its affiliates. Ryan says that if you want to make a balance board exercise (like a squat or plank) harder, you can shift the board a little to the left or right. Additionally, this item is lightweight and highly portable, giving you the option of using it not only at home but anywhere you want. Use a nearby wall or a sturdy piece of furniture to steady you as you climb down. Still, there are other exercises you can perform for that. Vive Oval Balance Pad - Wobble Cushion for Physical Therapy and Rehabilitation Equipment - Soft Stability Trainer Foam for Workouts, Yoga, Core Strength and Pilates - Device for Women, Men and Kids, INFIDEZ 360 Degree Rotation Anti-slip Wooden Balance Board, Large Wobble Board for Balance and Core Training, Balancing Board Anti-Slip Roller Board, Stability and Portable Wobble Boards, FEZIBO Standing Desk Anti Fatigue Mat Wooden Wobble Balance Board Stability Rocker with Ergonomic Design Comfort Floor Mat (Medium, Obsidian Black), Nifyto Wooden Balance Board Trainer, Monster Wobble/Slide Board for Skateboard, Skiing, Surfing, Hockey, Home Fitness Exercise Quipment, Small Balance Board, Exercise Balance Pad, Yoga Mat Thick, Non-Slip Foam Pad, Yoga Mats for Balance Exercise Stability Workout, Knee Pads Trainer for Physical Therapy Strength Training Ankle Exercises, FluidStance The Plane Standing Desk Balance Board | Work, Home Office, Adult Stand Up Desk Exercise Accessory | Wobble, Whirly, Motion Board Movements | Anti Slip Surface, Yes4All Inno Board, Multi-Functional Balance Board, Plank Board for Balance, Posture, Core Trainer and Coordination; Dynamic Core Training with Phone Holder Included, Fitterfirst Professional Balance Board - 20", Revbalance Core 32 Advanced Balance Board, BONA Balance Board Trainer for Fun, Challenging Wooden Balance Boards with Adjustable Stoppers 3 Different Distance Options 4, 12 and 21 inches, Vive Balance Pad - Foam Large Yoga Mat Trainer for Physical Therapy, Stability Workout, Knee and Ankle Exercise, Strength Training, Rehab - Chair Cushion for Adults, Kids, and Travel, Healthy You Balance Stability Trainer Pad for Rehabilitation and Physical Therapy, StrongTek Professional Wooden Balance Board, Rocker Board, Wood Standing Desk Accessory, Balancing Board for Under Desk, Anti Slip Roller, Core Strength, Stability, Office Wobble Boards, Sportneer Balance Ball Trainer - Non Slip Half Yoga Exercise Ball with Resistance Bands & Pump for Stability, Core Training and Full-Body Workout - Home Fitness & Gym Strength Equipment, P&BEXC Wooden Balance Board for Balance Training and Keep Healthy Core Strength,Balancing Board Under Desk,Anti-Slip Roller Board,Satablility and Portable Wobble Boards for Office / Home, Standing Desk Mat Balance Board, Anti Fatigue Wooden Wobble Ergonomic Design, Office Comfort Floor Mat to Relieve Foot, Knee, and Back Pain, Non-Slip Bottom (Large, 25" x 12"), Philosophy Gym Balance Board - Wooden Balance Trainer with Adjustable Stoppers, 2PCS Hedgehog Balance Pods, Pimples Pilates Ball, Half Spiky Fitness Domes for Kids Adults Sports, Foot Massage, Stability Training, Muscle Balancing Therapy, Motor Skills Yoga Gymnastics Exercise, Balance Board Trainer | Core Stability | Wobble Exercise Fitness Training | Physical Therapy Rocker | Standing Desk | Home Gym | StrongBoard, Sportneer Wobble Balance Board, Portable Exercise Balance Stability Trainer with Handle for Physical Therapy, Standing Desk, Core Training, Home Gym Workout, Healthy Material No-Skid TPE Bump Surface, URBNFit Wooden Balance Board Trainer - Wobble Board for Skateboard, Hockey, Snowboard & Surf Training - Balancing Board w/ Workout Guide to Exercise and Build Core Stability, Vive Fit Balance Board - Wooden Self Balancing Wobble Platform - Wood Twist Trainer for Fit Abs, Arms, Legs, Core Tone, Surf, Skateboard, Gymnastics, Ballet, Exercise, Physical Therapy, and Kids, StrongTek Oval Wood Balance Board and Wobble Boards Rocker, Balance Disc, Core Strength Exercise Fitness Accessory, Workout Stability Equipment, Yoga Stretching, Standing Desk Use, Wobbly Wooden Anti Fatigue Mat - Ergonomic Natural Hardwood Wobble Balance Board with Ergonomic Design Comfort Floor Mat for Standing Desks, Fitness Workout, and Stress Relief - SLBALBRD, Balance + Strength Exercise for Seniors: Improve Your Balance and Increase Your Strength with This Senior Fitness Combo Includes Resistance Band. So, instead of buying a new board as you improve your stability, you can start with the cushion, move to the half-rocker as you improve and progress to the roller when you're confident in your skills. Finally, we considered how user-friendly each board was and whether or not it would be good for beginners. Shop products from small business brands sold in Amazons store. The Revolution Swell 2.0 is a balance board crafted with surfers in mind. Material: Bamboo or beechwood | Style: U-shaped rocker board | Rolling Length: Fixed | Tilting Angle: Not listed. Amazon Basics Wood Wobble Exercise Balance Board, FREE Shipping on orders over $25 shipped by Amazon, 60uP Balance Training System with DVD Patented Trainer As Seen on TV with Bob Eubanks, Balance Board Program for Seniors, Regain or Maintain Balance, Strength, Alignment & Neuro-Brain Connections. Youll most likely find them in gyms, but they are compact devices that you can also use at home. Balance boards are, of course, good for balance. It can be a plain board over a cylinder, a circular model, or a seniors option with sticks to help you balance. Material: Wood | Style: Rectangular rocker board | Rolling Length: Fixed | Tilting Angle: 20 degrees. If you buy something through our links, we may earn a commission. Because of its purpose and form, it can even help you with physical therapy. Then, we considered the style of each board and which materials they were made out of. The board is crafted from a composite material that is durable but lightweight. Stand next to a wall, use two hands on a rail, carefully step on with one foot and then the other as you find your balance.. All you need to do is get your balance board and find the right place to practice it at home. She is careful to recommend products that are reliable, comfortable, and genuinely well-reviewed by those whove tried them. The StrongTek Professional Wooden Balance Board is another excellent option for seniors looking to improve their stability. StrongTek Professional Wooden Balance Board, Best Advanced: The Yes4All Balance Board Trainer is a classic balance board you can adjust, based on the kinds of exercises youre trying to do. Balance boards are a low-impact training tool that helps you increase your balance and overall strength. They're bound to fall down. A shorter roller length means a more controlled and more beginner-friendly experience. This game is a fun and easy way for seniors to do balance training, and because of its design and purpose, it is pretty safe for everyone. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. You can even use this board for cross-training and physical rehabilitation. Revbalance Swell 2.0 - Surf & Paddle Balance Board Trainer, Stealth Abs + Plank Core Trainer - Get Strong Sexy Abs and Lean Core Playing Games On Your Phone; Free iOS/Android App; 4 Free Mobile Games Included; Dynamic Abs & Core Training; Only 3 Minutes a Day (Yellow), Sponsored | Based on star rating and number of customer ratings, Whirly Board Spinning Balance Board and Agility Trainer, Whirly Board Wide | Standing Desk Balance Board, Skill Board - Balance on a Ball - 360 Degree Range of Motion - Improve Balance, Core Strength, Fitness and All Sports, Yes4All Premium Surf Balance Board Trainer with Adjustable Stoppers - 3 Different Distance Options 11, 16 and 22 inches - Surfing Balance Board, Balance Board Surf Trainer, ARCHAEUS Balance Pad,Foam Pad,Foam Balance Pad,Physical Therapy,Knee and Ankle Exercise,Balance Pads for Physical Therapy. Lindsey Lanquist is a writer and editor specializing in fashion, lifestyle, and health content. Revolution Balance 101 Balance Board Trainer, 7 Best Rollerblades for Every Skating Level, Best for Core Strength: It doesnt have safety features for seniors. Despite its beginner-friendliness, this board promises to be as durable as any other. 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