As we age, maintaining balance becomes increasingly critical, yet it is something many of us often overlook until it starts to deteriorate. Balance forms the foundation of our physical well-being, enabling us to walk, run, dance, and perform various activities without fear of falling. If you’re a senior feeling concerned about your balance and overall stability, there are scientifically-backed methods to help you regain and maintain your balance. There are many practices like yoga, tai chi, qigong, lifting weights, and resistance band exercises that can all be particularly beneficial in helping you maintain and even regain balance!
Why Balance is Essential
Balance holds a central role in our daily lives, a fact that becomes increasingly evident as we age. According to the National Council on Aging, one in four Americans aged sixty-five and above experience a fall each year, making falls the primary cause of both fatal and nonfatal injuries among older adults. The older we get, the harder it becomes to bounce back from such incidents due to declining bone and muscle resilience. Fortunately, while we can’t turn back the clock on aging, we can regain our balance.
Diagnostic Balance Tests:
Now, let’s test your balance. Ensure you have someone or something to hold onto for safety. These tests will help you understand your current balance and provide a baseline for measuring improvement.
Test One: Stand with both feet side by side.
Measuring Your Baseline: Note how stable you feel and record any swaying or adjustments you need to make.
What It Means: This test assesses your static balance. Any instability might indicate a need to strengthen your core and leg muscles.
Test Two: Slide one foot back so that the instep (the part of your foot that curves inwards) of that foot is pressed against the big toe of your other foot. Hold this position for 30 seconds.
Measuring Your Baseline: Observe any wobbling or difficulty in maintaining this position and record the time you are able to hold the position without losing balance.
What It Means: This test helps evaluate your balance in a more challenging stance. Instability here could suggest you need to improve your proprioception and leg strength.
Test Three: Put one foot in front of the other. You want the heel of the front foot to be touching the toes of the back foot. Hold this position for 30 seconds.
Measuring Your Baseline: Take note of any swaying or difficulty maintaining balance, and record the time you can stand in this position without stepping out.
What It Means: The tandem stance tests your ability to balance in a narrow base of support. Poor performance might indicate weaknesses in your core and lower body stability.
Test Four: Stand on one foot. Hold this position for as long as you can. Switch feet and repeat.
Measuring Your Baseline: Record the time you can hold each position without losing balance. Note any difference in balance between your dominant and non-dominant foot.
What It Means: The single-leg stand is a clear indicator of your balance and stability on one leg. Difficulty here is a sign that you need to improve single-leg strength and overall balance.
Write down the results of your test in your journal.
Tracking Your Progress
Maintaining a balance journal is an excellent way to track your progress over time. After completing these tests, write down your results:
– How long could you hold each position?
– Any signs of instability.
– Differences between your dominant and non-dominant sides.
As you incorporate balancing exercises into your daily routine, return to this test, record your results, and see your progress.
Embrace Your Next Adventure
It’s time to regain your energy, vitality, and balance both mentally and physically. Incorporating strength and balance exercises into your daily routine can help you build a solid foundation of stability. The journey to better balance and well-being begins now, setting the stage for your next adventure with confidence and strength.
Ready to take action? Then join the 5-Day Balance Challenge! This might just be what you need! By signing up, you will get a video each day delivered to your email for 5 days with quick workouts designed to help you increase your balance, strength, and confidence! Hit play, and let’s give our bodies what they need to keep us strong, healthy, and independent.
Join the 5-Day Balance Challenge by clicking here!
Not a fan of emails and videos? Then check out Balance & Strength 3 in 1 collection for Seniors. This collection of 3 of my books has something for everyone. Whether you want to restore balance through yoga or its chair variations, utilize the ancient arts of tai chi and qigong to enhance both physical and mental equilibrium, or use gentle but powerful resistance bands, these practices offer a comprehensive approach to wellness that is accessible to all fitness and mobility levels. It’s available in print, kindle, and on audible!
