If you are over the age of 50, you may have noticed changes in your sense of balance. As we age, our balance can lessen, increasing the likelihood of falls and fractures. Maintaining good balance has significant importance for older adults, as poor balance can contribute to osteoporosis, injuries, reliance on caregivers, as well as surgery or untimely death. There is an easy test to determine whether you need to work on your balance, which doesn’t require a doctor’s visit or any equipment.
Testing Your Balance
To test your balance, you simply need to stand upright (preferably near a chair or countertop, should you feel unsteady). Slowly bend one knee, lifting it in front of you, then cross your arms over your chest, close your eyes, and maintain your balance for as long as you can. If you need to uncross your arms or place your foot back on the ground, stop the timer and repeat with the other leg. After you perform the test with your eyes closed, do the same steps with your eyes open.
Here are the average balance times by age group, to give you a gauge of your performance:
– Age 40-49: 7 seconds (eyes closed); 40 seconds (eyes open)
– Age 50-59: 5 seconds (eyes closed); 37 seconds (eyes open)
– Age over 60: less than 3 seconds (eyes closed); 27 seconds (eyes open)
If your balance times are below the average for your age group, it’s a sign that you should start working on improving your balance. Even if your times are average, you can still benefit from incorporating balance exercises into your routine.
Effective Balance Exercises
To increase your balance, consider participating in an exercise program like tai chi or yoga, which focuses on balance and flexibility. In addition, here are three easy exercises you can incorporate into your daily routine:
Exercise #1 – Walk the Plank
Heel-toe walking helps improve balance. Pretend you are walking on a balance beam, placing one foot in front of the other with your heel nearly touching the toes of your rear foot. Walk for at least 10 feet one to two times per day.
Exercise #2 – Standing Leg Lifts
Stand with your feet about hip-width apart and your hands on your hips. Firmly plant one foot on the ground while lifting the other leg behind you. Hold this position for a count of two, then swing your leg forward, lifting it in front of your body. Hold for another count of two, then lower and lift your leg out to the side. Repeat with the opposite leg for a total of 10 repetitions per side.
Exercise #3 – Sidesteps
Stand facing a wall and step sideways with one foot. Bring your other foot to meet it, then repeat for 10 steps. Do this routine on both sides.
By working on balance exercises, you can help reduce the risk of falls, fractures, and other negative impacts associated with poor balance. Start incorporating these simple exercises into your daily routine, and you’ll notice a difference in your stability and overall health.
