Balance is a key component of fitness, along with strength, endurance, and flexibility. It’s the ability to control your body’s position, whether stationary or while moving. It involves your inner ear, vision and proprioception or your body’s awareness of where your limbs are oriented in space. Take these two balance tests to see where you are at and kick off our Balance series.

Objective

Before we get to the exercises, let’s find out how adequate your current balance is. Here are two tests you can do on your own.

Equipment Needs

  •         none

Targeted Joints 

  •         Ankles, knees and hips

Muscle Groups Targeted

  • Overall body activation

Starting Position

Balance Test 1 – Basic Both Feet

On both feet:

  • Stand with your feet together with your ankle bones touching.
  • Cross your arms and close your eyes.
  • Try to hold this position for as long as you can.

A healthy standard is to be able to hold this position for 60 seconds. If you can do that, then you’re well on your way to establishing a solid foundation to build on.

Balance Test 2 – Single Leg

On one foot:

  • Stand on one foot and bend your other knee to lift the non-supporting foot off the ground without touching the standing leg. (You should do this next to a wall or in a doorway, so you can support yourself if needed.)
  • Close your eyes.
  • Try to hold this position for as long as you can.

As a baseline for comparison, people age 60 and younger should be able to hold this pose for about 30 seconds with their eyes open and 20 seconds with their eyes closed to be considered healthy.

People who are 61 and older should be able to hold the pose for about 20 seconds with their eyes open and 10 seconds with their eyes closed. Anything less and there’s room for improvement.

Visit our website for information on training consultations, virtual coaching, plus individual and group personal training. If you’re ready to work with one of our Exercise Specialists, fill out the consultation form so we can connect you with the best trainer to help you meet your goals. Sign-up to receive our monthly newsletter for news, announcements, program information, swim tips, and exercise demos.

By Anita DeBoer

Anita De Boer is a Certified Exercise Physiologist at MacEwan University Sport and Wellness. She specializes in working with people with specific health conditions, ones recovering from injury, as well as beginners just starting out.