How to Improve Your Balance (and Why It Matters)
One of the easiest balance tests is to see how long you can stand on one leg. According to a study published in the New York Times , older people who can’t get past the 10-second mark are more likely to die in the next 10 years. But are you doomed if you fail this test? Probably no.
Balance is considered important for the elderly because falls are a very common cause of injury. And the medical care you need after a bad fall, which can include surgery, medication, and staying in bed, can itself exacerbate or exacerbate health problems you already have.
So how do you know if your balance is good? Let’s look at some benchmarks and then some ways to improve the balance.
Try These Balance Tests
Instead of just standing on one foot, try the CDC 4-Step Balance Test , which goes from easier to harder:
- Stand up with both feet touching. If you can hold this position for 10 seconds, move on to the next step.
- Stand with the big toe of one foot touching the instep of the other foot. If you can hold this position for 10 seconds, continue.
- Get into a “tandem stance” with one foot in front of the other as if you were on a tightrope. If you can hold this position for 10 seconds, continue.
- Stand on one leg. If you can hold this position for 10 seconds, you have passed the test.
Want more challenges? Try this, on one or two legs:
- Hold the position longer
- Stand on a soft surface, such as a pillow.
- Cross your arms over your chest
- Close eyes
Why balance tests don’t give a complete picture of how well you balance
Don’t be surprised if you fail the above tests; many people in good physical shape have problems with them. Just as important, if you practice and train to do well on these tests, you won’t necessarily be immune to falls.
People don’t fall in their house because they couldn’t stand on one leg for 10 seconds. As noted in this article by the American Council on Exercise , in real life, we need to balance dynamically as we move. We need the strength to hold ourselves together when we are tired or distracted. And an important part of maintaining our balance is the ability to perceive information about the environment and respond to it in time. Standing on one leg with your eyes closed is a party trick. Updating your eyeglass prescription is part of fall prevention because now you can see things you might otherwise trip over.
There is not even a generally accepted definition of what “balance” is, because it underlies so many skills and abilities. Can you stay on your feet when you move? Can you stay in place while moving your arms and legs? Can you hold your ground when an outside force is trying to move you, like when you’re riding a swinging subway car? Does your brain know what to do in these situations, but are your muscles failing you?
How to improve your balance
With this broader view of balance in mind, we no longer need to think of improving our balance simply as increasing the amount of time we can stand on one foot. Instead, consider other balance sheet components such as:
- Walking on unstable surfaces such as grass or trails
- Moving in and out of the pose, like in tai chi or dance.
- Reaction to changes in balance, such as when skating or in difficult yoga poses.
- Strength training so your muscles can more easily control your body
- Cardiovascular training so you don’t get tired from activity
Balance exercises can help older adults prevent falls, but just being active is important (and may be enough for many people). Talk to your primary care physician or physical therapist if you have specific health concerns related to your balance. But if you just want to have healthy control over your body, consider walking, running, dancing, skating, yoga, tai chi, strength training, and various exercises that will teach you how to use your body in different ways.