Improve Your Balance and Boost Your Health!

Hey everyone!

While many of us diligently lift weights or hit the pavement running, there's one crucial aspect of fitness that often gets overlooked: balance. It might surprise you to know that falls are the second most common cause of accidental death worldwide, just after road traffic accidents. And here’s a fact that might get you off the couch—your balance tends to deteriorate as you age unless you actively work on it.

Why Balance Matters

Maintaining good balance is not just about preventing falls; it’s a powerful predictor of how long and healthily you will live. Yes, you heard that right! A simple test of your balance can give insight into your overall health and longevity.

Test Your Balance

Here’s a quick and easy test you can do at home to gauge your balance:

1. Take off your shoes.

2. Put your hands on your hips.

3. Stand on one leg.

4. See how long you can last without shifting your planted foot or putting your raised foot down.
   

Try this first with your eyes open and then with your eyes closed. Do it three times and take the best score. You'll likely find that balancing with your eyes closed is a lot tougher.

Here are the targets for different age groups:

Age	Eyes Open	Eyes Closed
Under 40	45 seconds	15 seconds
40 - 49	42 seconds	13 seconds
50 - 59	41 seconds	8 seconds
60 - 69	32 seconds	4 seconds
70 - 79	22 seconds	3 seconds

The Importance of Balance

A study published in the BMJ in 2014 tested 2,760 men and women aged 53 on various physical abilities, including grip strength, speed of standing up from sitting, and balance on one leg with eyes closed. Thirteen years later, the researchers found that these tests independently predicted the likelihood of death. The one-legged balance test was the most telling—those who couldn't hold the pose for at least two seconds were three times more likely to have died compared to those who lasted 10 seconds or more.

If you would like to read more about that study, click here.

Why Is This Test So Challenging?

Your brain relies on three types of information to keep you balanced: visual cues, the vestibular system (a kind of spirit level in your inner ear), and proprioceptors in your limbs that communicate your body’s position to your brain. When you close your eyes, your brain has to work much harder to keep you steady without visual input.

How to Improve Your Balance

The good news is that you can improve your balance with regular practice. Activities such as yoga and tai chi are excellent for this. Personally, I practice balancing on one leg while brushing my teeth—talk about multitasking!

For more balance exercises, check out the NHS's recommendations. It’s really worth taking the time to work on your balance. You can find those exercises by clicking here.

Conclusion

Incorporating balance exercises into your daily routine can significantly enhance your overall health and longevity. So, give the balance test a try, and if you find you need improvement, consider adding balance-focused activities to your fitness regimen. Your future self will thank you!

Stay balanced and healthy!

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie