Can You Pass the 10-Second Balance Test?

A study in June by a Brazilian team found that 20 percent of the 1,700 older adults tested couldn’t balance on one leg for 10 seconds or more. And that inability to balance was associated with a twofold risk of death from any cause within 10 years.  When your vision is affected by cataracts, or the nerve signals from your feet to your brain slow down, this makes it even more difficult to balance.

You can improve balance by taking Tai Chi or yoga classes, but weight training, dancing, rock climbing or aerobics classes are also excellent ways to work on your balance skills.  And some forms of exercise are better than others. If your only movement is walking on a smooth surface, with no side-to-side movement, it’s not going to significantly improve your balance.

Training Your Balance at Home

Try these five balance exercises two to three times a week, gradually increasing the difficulty as you feel comfortable and start to improve your strength.

 

 

Single-leg Stance.  Stand behind a chair, holding on with both hands. Lift one leg off the ground, bending the lifted knee toward your chest and stand on one leg for five seconds. Repeat five times, then do the same with your other leg. Too easy? Hold onto the chair with one hand, release both hands or try closing your eyes.

 

 

Body-weight Squats.  Stand with feet hip distance apart, toes forward. Bend your knees and lower yourself until your thighs are parallel to the floor, keeping your weight in your heels. Extend your arms in front of you if you need help with balance, or squat lower if it’s too easy. Repeat 10 times. Hold a dumbbell to add to the difficulty.

Bird Dog.  Start on your hands and knees, back flat. Lift one leg straight behind you and lift the opposite arm straight in front, so you are balancing on one knee and one hand. Hold for five to 10 seconds, then repeat on the other side.

 

Lateral Leg Lifts.  Stand behind a chair, holding on with both hands. Lift one leg to the side, trying to keep your body as still as possible. Repeat with the other leg, five times per side. Increase the intensity by holding the leg up longer or letting go of the chair.

 

 

Tandem Stance.  Stand up straight and put one foot directly in front of the other, with your heel touching your toe. Keep equal weight on both feet, knees slightly bent. Hold for 30 seconds, then switch feet, repeating three times. Close your eyes to make it more difficult.