In 2022 The British Journal of Sports Medicine to report on the importance of balance as we age. The findings were shocking. Researchers used a simple test of a 10 second single leg standing hold to determine whether balance at different periods of life is correlated with longevity.
In groups of participants aged between 51-55, 8% of people failed the balance test, as compared to the group ages between 71-75 where 54% of people failed. Such a staggering difference in a 20 year period, and it’s no accident that this same age range correlates closely with decreases in overall activity.
But what’s more shocking than the rate of decline is, the correlation between lack of balance longevity: an inability to stand on one leg for 10 seconds in middle to later life is linked to a near doubling in the risk of death from any cause within the next 10 years
Interestingly, unlike aerobic fitness, muscle strength and flexibility, balance tends to be well preserved until we’re in our sixties when it begins to decline quickly.
What actually is balance?
Balance isn’t simply something we’re born – it’s a learned skill (think of how toddlers sway in a drunken fashion as they acquire coordination and balance skills.) Balance is a connection between the brain through the nervous system and other tissues to the muscles involved in stabilising our ankles, knees, hips and core. It’s an intricate mix of strength and coordination that we have between all these muscles that helps stabilise our bodies on a single leg. While this skill is acquired early in life, it’s one that deteriorates over time – if we don’t practice it.
Balance is helped by our proprioception, the awareness of our bodies in time and space. Proprioception is our body’s ability to sense movement patterns, environments and what is around us. Cat’s have sensors at the end of their whiskers that aid with proprioception. In humans, a carefully orchestrated communication between muscles, tendons, joint receptors, our vestibular system and our skin make up this complex system.
Proprioception is there to prevent injury by feeding back changes in terrain such as grass, rocks and holes in the ground. This all is fed back to our brain by our nervous system, soft tissue and proprioceptors.
It’s the combination of muscular strength, core stabilisers and proprioception will make up what we call balance.
How can we improve our balance?
Balance can be improved by doing key exercises and building up the muscles involved holding our body up on one leg. This doesn’t have to deteriorate with age as long as you take action. Simple exercises throughout the week, spending some time being on one leg will do the trick.
Here’s a nine week program that can be done 1-3 times per week. Not only will this help your balance, this will make you feel stronger, move better and give you more confidence in your body’s ability.
Week 1-3
A1 Split squat 3×10-12
A2 feet elevated bridge 3×12-15
B1 Single leg glute bridge 2×12-15
C1 side plank kneeling 5x 10 second work 10 second rest
D1 curl up 5x 10 second hold 10 second rest
E1 bird dog holds 5x 10 second holds
Week 4-6
A1 Reverse lunge 3×8-6
A2 single leg foot elevated bridge 3×8-6 rest 60 seconds
B1 Single leg bridge 3x 10-12
C1 Full side plank 4x 15 seconds on 15 seconds off
D1 Curl up 4×15 seconds on 15 seconds off
E1 bird dog moving 4x 10 each side
Week 7-9
A1 reverse lunge knee drive 4x 8-6
A2 Single leg RDL BW 4x 8-6 each leg
B1 single leg toe taps 3x 3 rounds each side
C1 Side plank clam 5x 5 each side
D1 deadbug 3x 10 each side
E1 Bird dog squares 4×5 each side
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