Can you pass the 10-second balance test? Maybe it’s time to try these five exercises – The Irish Times

Len Kaplan started having trouble walking straight when he was in his fifties. The combination of scoliosis and disc compression in my back was throwing me off balance. “Physical therapy, regular exercise, couldn’t get the job done. I needed something different,” said the now 80-year-old.

Around that time, he and his wife, Ginny, took a cruise with a twice-daily Tai Chi class. Ginny, 77, loves tai chi, which consists of slow, controlled movements and deep breathing, and she said she found a class nearby when she got home. he got used to it.

The two have been taking Tai Chi and balance classes regularly for over 15 years now. Kaplan found it easier to walk straight and improved her balance. Last September, when visiting Greece, they decided to hike his nearly 100 steps to the top of the Acropolis. They climbed slippery, uneven stairs with no handrails. They made it to the top and were rewarded with ancient ruins and stunning views of Athens below. said Ginny.

Balance training is an important but often overlooked skill. It’s a skill that affects both longevity and quality of life, starting around age 40. Don’t let him balance on one leg for more than 10 seconds. Being out of balance was associated with a doubled risk of dying from any cause within 10 years.

If you tried the one-leg test (with a wall or chair nearby for safety) and it didn’t pass, don’t panic. Even if he can pass the 10-second test, it’s not too late to start working on his balance training, especially if he’s over 50. It doesn’t have to mean handstands or acrobatics. In fact, you can start at home without any equipment.

What the 10 Second Test Tells You (And What You Don’t Know)

Falls are the second leading cause of accidental injury deaths worldwide, but doctors don’t have an easy way to check balance like blood pressure or pulse. This test can be performed on her in less than a minute, and the patient attempts her 10-second one-legged stance on either leg three times.

Dr. Jonathan Myers, Stanford University professor, Palo Alto VA Healthcare System researcher, and author, said: of balance studies. He said inability to perform this task was a strong predictor of mortality: in the study, 1 in 5 people failed to manage it.

“With age, we tend to lose strength and balance, which can lead to frailty. Frailty is a really big problem now that the population is aging,” Myers said.

Balance problems can be caused by a variety of factors, many of which are age-related, says Louis Lipschitz, M.D., a professor of medicine at Harvard University.

Cataracts can reduce vision or slow nerve signals from your feet to your brain, making balance difficult. While it’s impossible to prevent all types of age-related decline, professional training and strength building can counteract the effects on balance.

“There’s a downward spiral of people who don’t go outside, who don’t walk, who don’t exercise, who don’t do balance training, getting weaker and weaker. And muscle weakness is another important risk factor for falls.” he said.

Researchers have previously linked balance and strength to mortality, and the ability to get up off the floor, balance on one leg with one eye closed for 30 seconds, and even walk at a fast pace are all tied to longevity. I discovered that there is

Balance strengthening activities

Balance training is closely related to strength training. The stronger your leg, glutes, feet, and core muscles, the better your balance. You can improve your balance by attending tai chi or yoga classes, but weight training, dance, rock climbing, and aerobics classes are also great ways to improve your balance skills. “Really any type of exercise seems to help with balance and fall risk,” says Dr. Avril Mansfield, senior scientist and exercise science expert at the KITE-Toronto Rehabilitation Institute.

But some forms of exercise are better than others. According to Dr. Rachel Seidler, a professor in the Department of Applied Physiology and Exercise at the University of Florida, simply walking on a smooth surface with no side-to-side movement does not significantly improve balance.

Seidler said that if you really want to improve your balance, you’ll get the most benefit from focusing on a few specific exercises.

balance training at home

So how do you get started? Luckily, most balance exercises don’t require any special equipment and can be started at home. As with any new exercise program, talk to your doctor first and get a chair nearby if you feel unsteady.

Try these 5 balance exercises 2-3 times a week. Once you get used to it, gradually increase the difficulty and improve your strength.

1) Standing on one leg

Stand behind a chair and grab it with both hands. Lift one leg off the ground, bend the lifted knee toward your chest, and stand on one leg over her for five seconds. Repeat 5 times, then do the same with the other leg. too easy? Try holding the chair with one hand, letting go of both hands, or closing your eyes.

2) bodyweight squat

Stand with your feet hip-distance apart and your toes pointed forward. Keeping your weight on your heels, bend your knees and sit down until your thighs are parallel to the floor. Extend your arms forward if you need help balancing, or squat low if it’s too easy. Repeat 10 times. Bring dumbbells to increase the difficulty.

3) Bird Dog

Start on your hands and knees and come back flat. Extend one leg straight back and the opposite arm straight in front of you, balancing on one knee and one hand. Hold for 5-10 seconds, then repeat on the other side.

4) Lateral leg lift

Stand behind a chair and grab it with both hands. Raise one leg to the side, keeping your body as still as possible. With the other leg, repeat 5 times per side. Increase the intensity by lifting your legs longer or taking your hands off the chair.

5) Tandem stance

Stand straight and place one foot directly in front of the other so that your heel touches your toe. Keep the same weight on both feet and bend your knees slightly. Hold for 30 seconds, then switch legs and he repeats 3 times. Close your eyes and make it harder. – This article was originally new york times