How is Your Balance?
Posted on Thursday, December 8th, 2011
By Simon Burley.
See the simple balance test below.
Early in life, your eyes, ears, muscles, brain, and nerves learn to work together to keep you upright and steady on your feet. But with age, balancing skills reduce, especially if you don’t use them regularly. Staying physically active can help maintain your balance as you age by keeping your nerves, muscles, and reflexes in good working order.
But are you doing enough ? Find out by taking this simple static-balance test:
How long can you stand on one leg — eyes closed — before losing your balance?
1. Find a partner and a watch. Enlist the help of a friend or family member who has a watch with a second hand , five minutes to spare and a supportive hand if you lose your balance.
2. Take off your shoes. Stand barefoot on a flat, hard surface. Ask your partner to hold the watch and stand close by to catch you in case you start to fall.
3. Close your eyes.
4. Lift your foot. Lift one foot (left foot if you’re right-handed, right foot if you’re left-handed) about 10 cm off the floor, bending your knee at a 45-degree angle.
Ask your partner to start timing.
5. Hold this position. Keep still as long as you can without jiggling or teetering, falling, or opening your eyes.
6. Stop the clock. Stop timing if the raised foot begins to lower or touch the ground, if you begin to sway, or if you open your eyes.
7. Repeat the test three times. Note the time for each test, and calculate the average of the three times by adding them together and dividing by 3.
8. Check your average against this results chart.
| What’s your balance-based Age? | |
| Balance Time | Balance-Based Age |
| 4 seconds | 70 years |
| 5 seconds | 65 years |
| 7 seconds | 60 years |
| 8 seconds | 55 years |
| 9 seconds | 50 years |
| 12 seconds | 45 years |
| 16 seconds | 40 years |
| 22 seconds | 30-35 years |
| 28 seconds | 25-30 years |
Need to Improve Your Balance?
Almost any activity that keeps you on your feet and moving will help preserve your body’s balancing system. In particular, exercises that force your muscles to bear weight and overcome resistance will help support your joints and improve your stability.
Try these ways to boost your balance;
Studies have shown that tai chi, a gentle form of ancient Chinese martial arts, improves balance, flexibility, cardiorespiratory fitness, muscular strength, and endurance. Slow, steady motions of the head, eyes, body, and limbs are performed in coordination with breathing.
Seniors Exercise and Balance Classes
These classes are a great way to improve your range of motion, flexibility, and balance. Research suggests that these classes two or a few times a week are effective. Exercising with a set of light weights in your hands is shown to bring better results than exercising empty-handed.
Consult our physios to find out what is right for you.
Healthy people should aim for at least 30 minutes of exercise on most days of the week.
Online Gold Buyer Dallas says: February 3rd, 2012 at 5:06 am
Much Thanks!…
Thanks for taking the time to provide us all with the info!…