Try this to see if you're at risk for falls

Try this to see if you're at risk for falls

Balance is a quality which when had is largely taken for granted. However, balance over time is gradually loss and often loss without us realizing it until it’s too late. Rapid loss of balance occurs when individuals don’t ever practice their balance. However, the more one practices their balance, the more it is retained.

One of the most dangerous perils for older individuals is falling caused by loss of balance. This is why it is absolutely critical to work on balance when older, but also when you are younger as well.

How can you tell if your balance is not up to par? The four stage balance test is a great place to start. Before performing this test, make sure you are in a safe place where if you lost your balance, there would be no risk of you hurting yourself. Certain health practitioners are capable of performing this test including physical therapists. You can do this test with either barefeet or shoes.

The first test has your feet together side-by-side while you hold for ten seconds. To pass this test, your feet cannot move and you cannot grab onto anything. You are allowed to wobble or move your arms as need be (but without touching anything). If you pass this test, you can proceed to the next test.

The second test will have you place one foot a half of a foot’s length in front of other for ten seconds, but still having both feet touch each other. You will perform this test on both sides where your left foot is in front of the right foot and your right foot is in front of the left foot. Again, the same rules apply as before: your feet cannot move and you cannot touch anything which helps you balance. In order to proceed onto the third test, you must pass both sides.

The third test will have one foot directly in front of the other, but having the front heel touch the toes of the back leg. You will hold this for ten seconds. Again, you will perform this test on both sides where your left foot is directly in front of the right foot and your right foot is directly in front of the left foot. Make sure in both tests, the feet are straight, not oriented out to the side. Again, the same rules as the previous two tests apply. If you pass this test on both slides, you can go onto the fourth and last test.

The fourth test is simply standing on one leg for ten seconds. The same rules apply as previous tests in order to pass this test. Passing the fourth test will mean you have balanced on your left leg and right leg. If you have passed this test, congratulations! You don’t have major problems with your balance, but you still should continue to include balance as part of your exercise or strength training program.

What happens if you did not pass any of the tests above? In this case, you should use a regression. A regression means an easier version of the test you didn’t pass. For example, if you didn’t pass the first test, you could simply bring your feet out wide enough where it is challenging enough for you, but is passable. Gradually, your balance should improve to allow you to eventually have your feet together to balance for 10 seconds.

You can also incorporate any regressions into strength training exercises. For example, assume a person did not pass the second balance test. In this case, you can use a staggered stance with the legs fairly close together while doing cable presses or cable rows. In this case, it’s a great opportunity to both work on strength training and balance together.

If you are a health practitioner, ensure you are in a position to be able to immediately stabilize and assist your patient or client. You can use an external timer (like a Gymboss Interval Timer) or simply count out loud. Make sure the client or patient knows exactly when to begin and when to end.

If you have any questions or comments, please don’t hesitate to reach out! I look forward to hearing from you.

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Chapters

00:00 Introduction
00:15 1st Test Description
00:40 2nd Test Description (1st Half)
01:07 2nd Test Description (2nd Half)
01:33 3rd Test Description (1st Half)
01:53 3rd Test Description (2nd Half)
02:15 4th Test Description (1st Half)
02:40 4th Test Description (2nd Half)
03:00 If you pass ALL these tests…
03:09 If you DO NOT PASS these tests
03:38 General strategies to work on balance
04:13 Strategy if not passing 1st test
05:49 Strategy if not passing 2nd test
06:22 Strategy if not passing 3rd test
06:52 Strategy if not passing 4th test
07:19 If helping someone else…
07:37 Outro

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