how to improve balance

one of the simplest balances test It is to find out how long you can stand on one leg.Elderly people who cannot exceed their limits Ten-second mark More likely to die in the next 10 years, study says reported in the New York TimesBut if you can’t pass this test, are you doomed? Probably not.

Balance is considered important for older people. Also, the medical procedures needed after a bad fall (surgery, medication, time spent in bed, etc.) can themselves exacerbate or complicate existing health problems.

So how do you know if it’s balanced? Let’s take a look at some tests and some ways to improve your balance.

Try These Balance Tests

Instead of standing on one leg, CDC’s four-step balance testprogressing from easier to more difficult levels:

• Stand with your feet together. If you can hold this position for 10 seconds, proceed to the next step.

• Stand with the big toe of one foot on the top of the other foot. If he can hold this position for 10 seconds, continue.
• Stand in a “tandem stance” with one leg forward like a tightrope walker. If he can hold this position for 10 seconds, continue.
• Stand on one leg. If she can hold this position for 10 seconds, she has passed the test.

Want more challenges? Try these on one leg or both.

• hold a position for a long time
• stand on a soft surface like a cushion
• fold arms over chest
• close your eyes

Why doesn’t the balance test give you a complete picture of your balance ability?

Don’t be surprised if you can’t pass the above test. Many people, even those in good physical condition, have problems. Just as importantly, practicing and training yourself to do these tests well doesn’t necessarily make you fall-proof.

No one falls in their home because they can’t stand still on one leg for 10 seconds.As This article from the American Council on Exercise Pointed out that in real life you need to balance dynamically,During the move. You need strength to sustain yourself when you feel tired or distracted. And an important part of our balance is being able to take in information about our surroundings and react to it in time. Closing your eyes and standing on one leg is a party trick. Renewal of eyeglass prescription is part of fall preventionbecause you can see what you might have stumbled upon otherwise.

There is not even a universally accepted definition of what “balance” is, as it lies at the heart of many different skills and abilities. Can you stand while moving? Can you stay still while moving your arms and legs? Can you hold still while external forces try to move you, like you’re in a rocking subway car? Your brain knows what to do in these situations, but your muscles don’t. do you fail?

how to improve balance

With this larger view of balance in mind, you no longer need to simply think about improving your balance. Extends the time you can stand on one leg.Consider other things instead elements of balance, like that:

• Walking on unstable surfaces such as grass or paths
• Move in and out of positions, like in tai chi or dance
• Respond to changes in balance, such as ice skating or taking difficult yoga poses
• Strength training makes it easier for your muscles to control your body
• Training that does not accumulate fatigue with aerobic exercise

Balance-focused training can help older adults avoid falls, but it’s just important to be active (which may be enough for many people). If you have specific health concerns about balance, talk to your health care provider or physical therapist. But if you just want to keep your body healthy and in control, consider walking, running, dancing, skating, yoga, tai chi, strength training, and different exercises that use your body in different ways.