Better Balance

Poor balance can significantly disrupt our quality of life.  In particular, poor balance is a major contributor to falls that result in injury. 

Our balance depends on the interaction of our senses of sight, touch, etc. and our ability to control the movement of our bodies.  We achieve balance and stability when equal forces create coordinated movements. In other words, we are stable when our muscles all work together and produce the right amount of force to keep us still. True balance is the stillness created by a A LOT of muscle activity.

So, it is important to work on both your strength and balance.

References

1.     Falls & Balance, Neuroscience Research Australia, https://www.neura.edu.au/health/falls-balance

2.     BOSU = Balance and Strength, Nancy Burns, Body Wisdom Studio Newsletter, 1 June 2015

Single Leg Balance Test

Losing our sense of balance may severely limit our mobility.  As standing on one leg unsupported is critical skill for walking, then the simple one-legged standing balance test is ideal for initially assessing our balance capability.  Standing on one leg requires leg strength, static balance, and integration of eyes, ear, brain and nervous system.  Here is how to test yourself:

1. Stand in front of a sturdy chair or object for safety.
   
2. Have somebody use a stopwatch or clock with a second hand to time.
   
3. Cross your arms.
   
4. Lift one leg off the floor and start timing.
   
5. Hold (for up to 30 seconds)
   
6. Repeat the test for both legs.  

Then try again with your eyes closed.  This is normally very difficult and why you may need the chair or other object for safety.  I found the standing test with eyes open easy but when I closed my eyes, I got the wobbles nearly straight away.

Researchers from the University of Missouri have established norms for Single Leg Stance for different ages.

Norms Single Leg Stance

AGE (YEARS) OPEN EYES CLOSED EYES  

20-29 29 seconds  21 seconds  

30-39  29 seconds  14 seconds  

40-49  29 seconds  10 seconds  

50-59  28 seconds  8 seconds  

60-69  26 seconds  5 seconds  

70-79  14 seconds  4 seconds

Give the test a go.  What is your balance-based age compared to your actual age?

Use the results to set yourself an improvement goal. 

Reference:

One Leg Standing Balance--Test Yourself, Mobile Physical Therapy October 2010, http://www.mynewsletterbuilder.com/email/newsletter/1410537417