BALANCE TRAINING IS AN ESSENTIAL but often neglected skill. Many begin to lose balance by age 40. Today we explore a remarkably simple way to assess your ability to balance, the 10-second balance test.
Falls are the second leading cause of death due to unintentional injury worldwide. A simple and inexpensive test to assess balance could be remarkably valuable.
Today we explore the 10-second balance test. We’ll then turn to some practices you can do to improve your balance. You can do the test in under a minute without equipment or cost.
“There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. When you learn to tap this source, you will truly have defeated age.” ― Sophia Loren.
Aging and balance
First, if you have balance problems, please check in with a valued healthcare professional. Balance problems might be the result of any of the following:
- ear infections
- head injury
- inner ear problems
- bad blood circulation
- certain medicines
- brain chemical imbalance
- low (or high) blood pressure
- neurological conditions
- arthritis
- aging
Your risk of imbalance might be greater if you are on certain medications, have a viral infection, have inner ear problems, or are recovering from a head injury.
Age over 65, arthritis, or high (or low) blood pressure can increase your odds of having balance problems. Finally, traveling on a boat or ship may also cause temporary balance problems.
Today’s focus is on balance problems related to aging. It is common for balance to decline with age, but this is only true for some.
Your balance system is complex.
Balance is a complex system. Elements include the inner ear, brain, eyes, and muscles. With age, declines in these systems can cause worsening balance.
Our inner ear is sensitive to movement and position changes. Our visual system worsens with age, making it more challenging to keep balance in low light or when there are visual distractions. Declining muscle strength can also throw off our balance.
Many factors, including genetics, lifestyle, and underlying health conditions, can impact balance. Regular physical activity, a healthy diet, and staying hydrated can all help maintain good balance, regardless of age.
Additionally, physical therapy or balance training can benefit individuals experiencing balance difficulties.
The 10-second balance test
For measuring blood pressure or pulse, healthcare professionals have convenient tools for assessment. Unfortunately, we have not had an easy way to check the balance.
Until now. The ten-second balance test is a simple assessment that measures an individual’s ability to maintain balance. It involves standing on one leg and holding the position for ten seconds without support or assistance. You can try the test with your eyes open or closed and repeat it with the other leg.
The balance test is a quick screening tool for balance problems. Clinicians commonly use it in clinical settings, such as physical therapy or rehabilitation. Researchers may also use it to evaluate changes in balance over time or in response to interventions.
While the ten-second balance test is useful, it is important to note that it is not a comprehensive assessment of balance. Other tests and measures, such as the Berg Balance Scale or the Timed Up and Go test, may be needed to evaluate an individual’s balance abilities fully.
What the 10-Second Test Tells Us
Researchers aimed to develop a simple test. “The idea here was to create a very simple test that might indicate a person’s ability to balance,” explains study author and Stanford professor Jonathan Myers to the New York Times.
Recognizing that balance rapidly diminishes after the mid-50s (increasing fall risk), the study authors enrolled 1702 individuals aged 51 to 75. They assessed the volunteers’ ability to complete a 10-second one-legged stance. Here are the study findings:
After a median of seven years, 21 percent of the population was classified as unable to complete the test. Of the entire population, seven percent died, including 4.6 percent from the good balance group and 17.5 percent from the inadequate balance group, respectively.
After adjusting the findings for age, sex, body mass index, and medical problems (comorbidities), the inadequate balance group members were 1.84 times more likely to die.
My take: 10-second balance test
The ability to stand on one leg for ten seconds was associated with a near-doubling of the risk of death during a median of seven years of follow-up. However, while the overall mortality outcomes among the balance-impaired are disturbing, the researchers don’t provide information about recent falls and physical activity history.
Is the study perfect? No; many individuals I know fail the 10-second test and yet seem good at keeping their balance in the real world.
Nevertheless, the research is a powerful nudge to incorporate the 10-second one-legged standing test as a part of the routine physical exam in middle-aged and older adults. One in five older individuals 51 and older could not complete the task.
Balance training is a critical but often-neglected skill that impacts our longevity and quality of life, beginning around age 40.
Successful 10-second one-legged stance performance predicts survival in middle-aged and older.
bjsm.bmj.com
Balance — What can you do?
The New York Times offers some steps to enhance your balance. Try these balance exercises two to three times weekly. You can gradually increase the difficulty as you feel comfortable and with strength improvement.
- Improve your muscle strength. Balance training goes hand-in-glove with strength training. The stronger the muscles in your core, glutes (buttocks), and legs, the better your balance.
- Consider yoga or Tai Chi classes.
- Do some other form of exercise. Dance. Climb rocks. Join an aerobic class. Any form of exercise can reduce your fall risk. However, some physical activity forms are better than others. Listen to Professor Rachel Seidler of the University of Florida (USA): “If your only motion is walking on a smooth surface (without side-to-side movement), it’s not going to improve your balance significantly.”
Balance exercises
- Try single-leg stands. Stand behind a chair and hold on with two hands. Lift one leg off the ground, bending the lifted knee toward your chest. Stand on one leg for five seconds. Repeat five times, then switch to the other leg. Need to be more challenging? Try Holding onto the chair with one hand and then releasing both hands or closing your eyes.
- Body weight squats. Stand with your feet hip distance apart; toes pointed forward. Bend your knees and lower yourself until your thighs are roughly parallel to the floor. Keep your weight on your heels. Extend your arms forward if you need help with balance, and squat lower if it’s too easy. Repeat ten times. Experts can hold a dumbbell to make it more challenging.
- Do lateral leg lifts. Stand behind a chair. Hold on with both hands. Lift one leg to the side and try to keep your body still. Do five repetitions and repeat with the other leg. Increase the intensity by holding the leg up longer or letting go of the chair.
- Perform a tandem stance. Stand straight and put one foot in front of the other, with the toe of one foot touching the heel of the other. Stay in place for 30 seconds, then switch feet, repeating three times. Close your eyes to make it more difficult.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading the “10-Second Balance Test .”
