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Are You Losing Your Balance?
Very early in life, your eyes, ears, muscles, brain, and nerves learn how to work in conjunction to keep you upright. As you age, your balancing skills become less dependable, especially if you don't
use them regularly. Lack of exercise causes a loss of nerve sensitivity, muscle strength, and reflex speed. Staying physically active helps you keep your balance as you age. Are you doing enough to stay steady on your feet? Find out how much your balance skills are affecting your functional age by taking this simple static balance test.
Test: How long can you stand on one leg with your eyes closed before falling over?
1. Find a partner and a watch.
Enlist the help of a friend or family member who has a watch with a second hand and five minutes to spare.
2. Take off your shoes.
Stand barefoot on a flat, hard surface. Ask your partner to hold the watch and stand close by in case you start to fall.
3. Close your eyes.
Lift one foot (left foot if right-handed, right foot if left-handed) about 6 inches off the floor, bending your knee at a 45-degree angle.
4. Lift your foot.
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 when 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 of each test, and calculate the average of the three times.
| Static Balance Test: Score Card |
| Test |
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| 1 |
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| 2 |
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| 3 |
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Average of
3 times: |
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8. Match the average to the chart below.
| Static Balance Test: Results Chart |
| Average Time |
Equivalent RealAge |
| 4 seconds |
70 |
| 5 seconds |
65 |
| 7 seconds |
60 |
| 8 seconds |
55 |
| 9 seconds |
50 |
| 12 seconds |
45 |
| 16 seconds |
40 |
| 22 seconds |
30-35 |
| 28 seconds |
25-30 |
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 t'ai chi
Studies have shown that t'ai 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.
Stretch and strengthen
Stretching also is a great way to improve |
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your range of motion, flexibility, and balance. Research suggests that stretching a few times per week with a set of light weights in your hands may bring even better results than stretching empty-handed.
Consult your doctor before beginning an exercise program for the first time, or if you have a medical condition that affects your ability to exercise safely. Healthy people should aim for at least 30 minutes of exercise on most days of the week. RA
Reviewed by RealAge staff: January 2004
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