Buzz
A simple way to test your balance is by seeing how long you can stand on one leg. According to research reported in the New York Times, older adults who can't stay balanced for at least 10 seconds are more likely to face life-threatening conditions in the next decade. But does this mean you're in danger if you fail the test? Not necessarily.
Balance is crucial for older adults because falls are a major cause of injury. The medical treatments that follow a serious fall—including surgery, medications, and bed rest—can often worsen or complicate existing health conditions.
So how can you assess your balance? Let's explore a few balance tests and some effective ways to improve it.
Give these balance tests a try
Rather than just standing on one leg, consider trying the CDC’s 4-stage balance test, which gradually increases in difficulty:
Start by standing with both feet together. If you can hold this position for 10 seconds, move on to the next step.
Position one foot’s big toe against the other foot's instep. If you can maintain this stance for 10 seconds, continue.
Adopt the “tandem stance,” with one foot in front of the other as if walking a tightrope. Hold this for 10 seconds to move on.
Try standing on one foot. If you can balance for 10 seconds, you've completed the test.
Looking for a tougher challenge? Try these variations, either on one foot or both:
Extend the duration you hold the position
Try standing on a softer surface like a cushion
Cross your arms over your chest
Close your eyes
Why balance tests aren’t the complete measure of your balancing ability
Don’t worry if you struggle with the above tests; many individuals in excellent physical condition find them challenging. Additionally, improving your performance in these tests doesn’t guarantee you'll be immune to falls.
People don’t typically trip in their homes because they couldn’t hold still on one foot for 10 seconds. As this article from the American Council on Exercise explains, real-life balance requires dynamism—we need to balance while moving. We must also have the strength to support ourselves when fatigued or distracted. Moreover, part of maintaining balance involves processing and reacting to environmental cues in time. Balancing on one foot with closed eyes is more of a parlor trick. Updating your glasses prescription is part of fall prevention, as it improves your ability to see potential obstacles.
The term 'balance' itself lacks a clear, universally accepted definition, as it encompasses a range of skills and abilities. Can you remain upright while moving? Can you stay steady as you move your arms and legs? Can you maintain your balance when an external force pushes against you, like in a swaying subway car? Is the issue that your brain knows what to do, but your muscles fail to follow through?
Ways to enhance your balance
With a broader understanding of balance, we no longer view improving it as just increasing the time we can stand on one leg. Instead, think about other aspects of balance, such as:
Walking on uneven surfaces, like grass or trails
Shifting between positions, as in tai chi or dancing
Reacting to changes in balance, as seen in ice skating or holding challenging yoga poses
Strength training to help your muscles manage your body more efficiently
Cardiovascular training to reduce fatigue during physical activity
Balance-focused training can help older adults prevent falls, but simply staying active is important (and for many, sufficient). Consult with healthcare providers or a physical therapist if you have concerns about your balance. However, if you're aiming for a healthy level of control over your body, consider walking, running, dancing, skating, yoga, tai chi, strength training, or other exercises that challenge your body in various ways.
