Most people don’t know how their sense of balance stands, which is an important indicator of fitness. We show you how to work it with simple and fun exercises.
The sense of balance diminishes over the years, often as early as middle age. However, even some young people and some athletes lack good balance, according to a study of 16-year-old basketball players.
Those players who performed poorly in the test of holding on one leg for 10 seconds were seven times more likely to twist their ankles than players who did well. This test is used to check a person’s sense of balance.
In older people, lack of balance is the most important risk factor for falls, along with weakness of the leg muscles and gait disorders. The risk of falling can triple if you have poor balance. Up to 75% of elderly people who fall do not fully recover, often lose their independence and eventually have to go to a nursing home.
WHAT PROBLEMS CAUSE LOSS OF BALANCE
Balance decreases rapidly after age 50, which not only leads to an increased risk of injury and falls, but can also have negative health consequences in other areas.
A study of 1,702 adults aged 51 to 75 showed that those who failed to stay on one leg for 10 seconds (about 20% of participants) increased their risk of dying in the following seven years by 84%, regardless of age, gender and existing diseases.
BALANCE TEST: TAKE THE TEST
The one-legged support test is used in studies to assess a person’s sense of balance and motor skills. The result can be used to estimate how high the person’s risk of falling and/or injury is, even how high their risk of death will be in the near future, as the study just cited shows.
The one-leg support test is very easy to implement (do it near a wall or next to the back of the chair where you can hold on to avoid falls).
- Take off your shoes, preferably also stockings or socks, as you tend to slip with them.
- Warm up and relax a little (at least 1 minute) walking on the site. Then raise your knees at each step, shake your arms and legs, stretch and pear.
- Put a watch with a second hand in sight or activate the stopwatch on your mobile.
- Stand up straight and lift one leg until the trunk and thigh form a right angle. This is the ideal posture, but go as far as you can.
- Look straight ahead, not the ceiling or floor.
- Ideally, cross your arms in front of your chest, resting your fingers on your shoulders.
- You have three attempts. As soon as you put your leg back on the ground, time stops. The best time achieved of the three attempts is the one that counts.
Now compare your time with the following table, in which you will find the normal values for your age group. The normal values come from a study involving 567 healthy people. The number in parentheses refers to standing on one leg with your eyes closed, which is more challenging.
- 18-39 years: 45 seconds (15 seconds)
- 40-49 years: 42 seconds (13 seconds)
- 50-59 years: 41 seconds (8.3 seconds)
- 60-69 years: 32 seconds (4.5 seconds)
- 70-79 years: 21.5 seconds (3 seconds)
- 80 – 99 years: 10 seconds (2 seconds)
If you don’t check your balance regularly, you usually won’t even notice how it’s deteriorated. Only when you stumble or lose your balance for other reasons and fall do you realize how insecure you are, how little mobility you have, and how weak your sense of balance is.
WHY IT’S IMPORTANT TO HAVE A GOOD BALANCE
Regular balance training is extremely important for everyone: for young and old, for the less active, for healthy and sick and also for athletes. Exercises that promote the sense of balance have many other advantages for your health:
- Your muscles will be strengthened, especially the central ones, between your diaphragm and hips.
- Your body sensation will improve. Your posture improves, your body straightens, you feel more stable.
- It will improve your mobility and coordination, as well as your safety in movement and therefore also your brain and mental state.
- Reflexes and reaction speed will be stimulated.
- Back discomfort will be reduced.
- The risk of falls and injuries decreases.
- Agility increases and movements are smoother for the joints.
THE DISADVANTAGES OF UNILATERALISM ARE COMPENSATED
Most people have a favorite side, which means that one side of the body is better developed or more flexible than the other. It is usually that side of the body with which we intuitively start an exercise.
The favorite side may suffer from muscle strains and shortenings. On the other hand, the weaker side is less toned. Over time, the differences can affect body posture and balance. With good balance training, both sides of the body are trained and strengthened equally.
If a one-sidedness is already manifested, then training can balance it again, stimulating the weak side and relaxing and stretching the strong side.
YOU DON’T NEED ANY ACCESSORIES
You don’t need any equipment, accessories, gym, trainer or special clothing to do exercises that will help you train your balance. You can start right now, in your house, all you need is the desire to do something good for yourself and a little time.
Even if you wobble at first, you’ll find that you can improve quickly if you spend a few minutes each day on exercises.
10 BALANCE EXERCISES
The exercises are done with bare feet. If you don’t like the idea, you can use non-slip socks, which are also suitable for yoga, pilates or other activities.
- You can start with the balance test explained above. While standing on one leg, turn your head to the right and then to the left.
- When you feel comfortable, move your leg in the air back and forth, gently at first, then more vigorously or faster.
- If you’re still keeping your balance, move your upper body: bend it forward, backward, to the side, and also move your free leg in all directions (like a ballerina). Your arms help you keep your balance.
- Test the floor scale (see also link in point 6).
- Try to stand on one leg, but on tiptoe.
- Try jumping with only one leg (if your physical condition allows it).
- Place your feet in front of each other as if you were walking a tightrope. Cross your arms over your chest, resting your fingers on your shoulders, and turn your head left and right.
- If you continue to balance, close your eyes and turn your head again. You will find that this is difficult and therefore a very good exercise to train your sense of balance. Now advance the other foot and do the exercise again. Don’t forget to breathe.
- If you show very good balance, try practicing the scale: bring forward the trunk and the leg that is not in contact with the ground backwards, so that trunk and leg are parallel to the ground and perpendicular to the stretched support leg. Balance yourself with your arms in a cross.
- If you want to complete an even more demanding workout, do the exercises on an uneven or moving surface, such as a soft mat, balance pad or board, or trampoline.
Scientific references:
- Araujo et al. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Br J Sports Med.
- Springer BA et al. Normative values for the unipedal stance test with eyes open and closed. J Geriatr Phys Ther.
- McGuine TA et al. Balance as a predictor of ankle injuries in high school basketball players. Clin J. Sport Med.
- Tabara Y et al. Association of postural instability with asymptomatic cerebrovascular damage and cognitive decline: the Japan Shimanami health promoting program study. Stroke.