Fifty Plus (50+) - 65+ Balance Test

65+ Balance Test

OK, we will let 50+'rs play, but balance issues likely will not affect you much until the 60's, if at all.

Here is the test.

Standing on one leg, reach behind to the ankle of the other leg and pull the ankle towards your butt - a typical quadriceps stretch - see picture - however, it does appear that this guy is touching the wall. Don't touch the wall.

http://www.ourwebs.info/quadstretch.jpg

OK, how long can you hold this position on one leg without touching a wall or chair or whatever?

This is what I could not do successfully for over a couple of seconds in a recent group exercise class. Younger men COULD. I have been working on balancing exercises since then.

Please give your age when responding. Do you do regular balance exercises?

I am 69.5

54yo - never do balancing exercises - did this for 60 seconds on my first try and then I got tired of doing it and quit.

Am willing to try to do it much longer for money.

I'd have to be bent in half at the waist to get my ankle in my hand.

54yo - never do balancing exercises - did this for 60 seconds on my first try and then I got tired of doing it and quit.

Am willing to try to do it much longer for money.

Good for you!

The balancing exercises must be working, because today I can do it for many seconds - in fact, like Tom, I got stabilized and finally just quit. Perhaps the test is too easy?

Here is one of the balance training devices I am using at the gym:

http://i.walmartimages.com/i/p/00/79/39/93/10/0079399310851_215X215.jpg

and this

http://i.walmartimages.com/i/p/00/69/43/94/90/0069439490000_150X150.jpg

And a balance (wobble) board

http://www.lifestylesport.com/images/Product/medium/1440.jpg

Good for you!

The balancing exercises must be working, because today I can do it for many seconds - in fact, like Tom, I got stabilized and finally just quit. Perhaps the test is too easy?

It is too easy. Try the yoga posture with one foot on the inside of your thigh and raise both hands over your head. Focus on a point on the wall. If that is easy, then put the arms in a "V". Then slowly tilt your head back and lose the focus on the wall. This is where is gets difficult. The ultimate is to be able to close your eyes and hold the pose. I only last a few seconds with my eyes closed.

In one leg balance exercises, I find I am better with the right leg than the left. YMMV.

I did not expect to do well on this test because I think I am developing balance problems at the age of 62. Surprise, 60 seconds first try although I must admit that my standing foot was getting very tired as I was wobbling back and forth and maintaining the upright by rocking from side to side on that foot.

It is too easy. Try the yoga posture with one foot on the inside of your thigh and raise both hands over your head. Focus on a point on the wall. If that is easy, then put the arms in a "V". Then slowly tilt your head back and lose the focus on the wall. This is where is gets difficult. The ultimate is to be able to close your eyes and hold the pose. I only last a few seconds with my eyes closed.

In one leg balance exercises, I find I am better with the right leg than the left. YMMV.

Yes, any time you close your eyes, it is a MAJOR difference. A physical therapist once told me that hardly anyone (a bit older) can balance well on one leg with eyes closed.

Probably too easy for the rest of you. However, I needed to start where I am at.

I'll give your test a try, Hermes, sometime when I am in a positive ego-filled mood.:D

I did not expect to do well on this test because I think I am developing balance problems at the age of 62. Surprise, 60 seconds first try although I must admit that my standing foot was getting very tired as I was wobbling back and forth and maintaining the upright by rocking from side to side on that foot.

I think a part of it has to do with ankle strength.

I wonder, statistically, at what age your balance really starts dropping off?

Tom Bombadil - any statistics available?

Here is an interesting insight:

http://ezinearticles.com/?Senior-Balance---Why-Does-it-Get-Worse-As-You-Age?&id=1498086

One of the core ideas behind the concept of improving balance with stability exercises is that aging is not the only culprit when it comes to your deteriorating sense of balance. I believe that a big share of the blame lies in the fact that as we get older, we use our sense of balance less. This disuse then allows that sense to diminish the same way the strength of a muscle diminishes if you don't use it.

This concept is actually good news. Why? If aging is the only reason your sense of balance is decaying, then there's nothing you can do about it. But if disuse is also a primary cause, then that means you can do something about it.

An article from Biomechanics magazine recently reinforced my point, perhaps you'll find it interesting and motivating. The article related that astronauts, after living in space on the space station for a while, display poor balance when they come back to Earth. Let's think about this. You don't see many astronauts over the age of 65. In fact, it's probably safe to say that most of them are under 50. Yet, these relatively young men and women experience balance impairments after a few months in space. This means that their poor balance is not caused by old age.

Have you guessed what caused their poor balance yet? Disuse! There's no gravity in space, so you can't really fall since you're floating around. This means that your brain doesn't need to use it's sense of balance. After spending several months without using their balance, these young astronauts return to Earth to find that their sense of balance is poor.

What they experience is really an accelerated version of the process that happens from the age of 60 to 80 as we move less and less, thus using our balance less and less. Your balance deteriorates much more slowly and over a longer period of time, but the result is the same.

So there you have it. Poor balance is at least partly caused by not using that sense. Naturally, the solution to the problem is to use your balance more by doing balance exercises. That or you can move to outer space.


Did you know you could train your balance with balance exercises? Mike Ross specializes in senior fitness and fall prevention. His new book, The Balance Manual, show seniors how to prevent falls with simple balance training exercises at home in just ten minutes a day.

I wonder, statistically, at what age your balance really starts dropping off?

Tom Bombadil - any statistics available?

I googled & found these:

http://www.enotalone.com/article/10145.html

http://www.thaindian.com/newsportal/health/blame-your-brain-for-loss-of-balance-in-old-age_10028566.html

http://www.balanceandmobility.com/patient_info/balanceControl.aspx


And this one is just for you, DnvrFox:
http://www.ars.usda.gov/is/pr/1999/990910b.htm

54yo - never do balancing exercises - did this for 60 seconds on my first try and then I got tired of doing it and quit.

Ditto

52 years old. I gave up at 50 seconds. I might try again later and see if get a better result.

I can still do this;

http://i289.photobucket.com/albums/ll210/wildcat-bucket/Spatskiing20083.jpg

http://i289.photobucket.com/albums/ll210/wildcat-bucket/WildcatskiingatJH.jpg

Michael

Here is an interesting discipline to enhance balance, control and power - Tai Chi. http://www.5min.com/Video/Learn-Tai-Chi-moves-6902

I have not tried it.


BTW, Dvr, I use the half round ball a lot at the gym. You can stand on it as you have it pictured and do dumb bell / barbell exercises or flip it over to make it more challenging.

And this one is just for you, DnvrFox:
http://www.ars.usda.gov/is/pr/1999/990910b.htm

Yummy!!

http://whipup.net/wp-content/images/pie_main.jpg

Some interesting articles Tom. I have always attributed my balance problems to damage to my ears during my race car oriented youth. I've been told that Funny cars have been known to produce 139db of noise 50ft from the centerline of the track. Today, no one in their right mind world go near one without ear protection, but back then it was not uncommon for me to be in the car without any protection.

Today I tend to substitute visual clues for that percentage of information no longer available from my inner ears. In the dark or with eyes closed, I lightly slide a finger along a wall to provide a verticle reference. I sometimes practice "balance" functions on the bike to help my other senses get a "feel" for what is right. I think that this may have ultimately been my undoing on the TT bike as I never achieved a comfortable feel that I was in control.

This is what I could not do successfully...

Having read your posts, I always figured you were unbalanced.... now I know for sure:D



OK. The guy in the picture is grasping right ankle with right arm, and I was thinking he should be grasping right ankle with left arm. I tried it both ways and could do it. A bit wobbly at first, but then I could stand there and grasp with either hand. Age here is 59 years, 11 months and change.

As an aside, in a former life, one of my direct reports was a part-time deputy sheriff. On occasion, we discussed his part-time duties and activities. We got around to the field sobriety test, and he administered parts of it to me at work. I could barely pass the walk-heel-to-toe-with-arms-out thing. I was so wobbly that I would probably fail that part if I were stopped and required to do it, completely sober!

I'm 61 and 363 days. I had no trouble with the exercise.

I do that after spinning class. Standing next to bike w/o touching bike. I also do a lot of balance dealies in Pilates class. Heels together, lift your heels, close your eyes, turn head left, then right, then ahead, come back down. That is difficult with your eyes closed. 58'ish.

I am 59 years and 336 days. I was able to do 60 seconds on my right leg but only 40 on my left.

I am 57. Like Tom, I was able to balance for long enough to get me bored with doing it. I think the limit would be my mind wandering. Does that mean the mind goes first?

I got tired and quit after one minute. Sixty-nine Friday.

Bicycling is a balance exercise. Riding a tricycle is not.

I was able to do that circus trick on both legs - one at a time.

59

what was the question?

60 YO, quit after 60 seconds. But I have also heard that balance decreases with age Denvr and that the decrease can progress rapidly. I tried a balance board at the gym and had a heck of a time with it. If I can muster up the will power I think I will add some balance exercises into my routine.

60 YO, quit after 60 seconds. But I have also heard that balance decreases with age Denvr and that the decrease can progress rapidly. I tried a balance board at the gym and had a heck of a time with it. If I can muster up the will power I think I will add some balance exercises into my routine.

They do help. I have been doing them a few weeks now and notice a significant difference.

What I was also finding was that while just standing, I felt a bit like I was starting to tip backwards.

Nothing that interferes with my life in any way, but something I want to correct if possible.

I think bicycle balance and other balance are somewhat different animals. Bicycle balance is aided greatly by the gyro effect of the wheels, IMH, but not very scientific, opinion.

58 in June, no difficulty with either leg. I didn't hold for very long as I tend to get bored easily but with no wobble I was confident I could have held for a while.

As I haven't tipped over in quite a long time I wasn't too concerned, though my wife will be suprised to learn that I'm well balanced. :D

This is a great thread.

I am 64 +6 mo - I tried DF's exercise and to my chagrin - I could only manage about 30 to 40 seconds before getting wobbly. If DF had not brought this up, I would have gone through life blissfully unaware until one day I would have just fallen over. :)

Seriously - this is good to know. Now I know I need to do some exercises specifically to improve balance. Thanks

I always thought the definitive balance test was putting one sock on at a time while standing and not holding on to anything.

I'm 43 and I'm unable to hold the position for more than 3-4 seconds at a time.

They do help. I have been doing them a few weeks now and notice a significant difference.

What I was also finding was that while just standing, I felt a bit like I was starting to tip backwards.

Nothing that interferes with my life in any way, but something I want to correct if possible.

I think bicycle balance and other balance are somewhat different animals. Bicycle balance is aided greatly by the gyro effect of the wheels, IMH, but not very scientific, opinion.

If that is true, you should be able to ride on rollers easily.;) I did it for the first time last week. I did it right out of the gate but it feels weird and taxes your balance. You have to focus on a point on the wall ahead. If you look down, you fall off. This gets better over time.

55 and no problem with it. I can do it with my eyes closed, but not as easily.

What I was also finding was that while just standing, I felt a bit like I was starting to tip backwards.



I just looked at the heel of my shoe.

Now I know why I feel as if I am tipping backwards. The rear of the heel is just about gone!!:D

BTW, I have had a quantum increase in my balance ability from the training that I have been doing. Amazing how us old dogs can teach ourselves new tricks.

Consider using footbeds to improve balance while active. Alines are great: http://www.alinesystems.com/?Page=wFootBed

Michael

Here is another exercise to improve chest, triceps, core and some balance. I like to do this versus a traditional bench press. Nothing wrong with a bench press but I think I get more out of this one. I alternate arms pushing one up as I lower the other. There is a balance component because in this position and with weight in your hands you can roll off the ball if you do not stabilize / balance when you lift one arm. Plus anytime you use dumbbells versus a barbell it is more challenging to control the individual weights. If you lift both arms together, it is easier.

I start with 30 pounds in each hand and work up to 40 or 45 dumbbells. That may not seem like a lot of weight but you must get it off the rack, sit on the ball and get into the position to do the exercise. Then you have to get back up. I do not drop the weight but sit back up with the weights in my hands then I sit up off the ball with the 80 pounds and re-rack the weights.

I think 80 to 90 pounds is enough for what I want to accomplish.

http://i170.photobucket.com/albums/u250/rallen94402/6a00d8345e3e8d69e200e54f4bb45d8833-.jpg

So doing the balance test- We either can't do it- or we get bored easily.:eek:

Did try it and no problems. Now why can't I find the correct balance on the MTB on the muddy slippery trails?

I just realized my reading comprehension is suspect. This is a 65+ balance test thread. Sorry D'vr for the 60+ response.:D

I just realized my reading comprehension is suspect. This is a 65+ balance test thread. Sorry D'vr for the 60+ response.:D

The second thing to go are the eyes!

I just realized my reading comprehension is suspect. This is a 65+ balance test thread. Sorry D'vr for the 60+ response.:D

Just ignore that 65+ crap. All of the rest of us do.

I always thought the definitive balance test was putting one sock on at a time while standing and not holding on to anything.

:thumb:

Balance does deteriorate rapidly with age and at a rate faster than muscle mass. It's been found that older folks don't trip more often, they don't recover from the loss of balance and therefore just fall more often.

A major component for recovering from a loss of balance (like by tripping) is maintaining fast twitch muscle fitness. It's the fast twitch that gives one the reflexes to recover. You can only build/maintain fast twitch through weight training with relatively heavy weights. The weights also "recruit" the fast twitch to pull together and be ready for action.

You also get recruitment as well as practice with Barrettscv's skiing and my mountain biking (mountain biking is very good only if you push the envelope on the turns and the downhills). I too have played with balance exercises like balance boards and found no benefit above what I was already doing. The exception might be Inverted Hamstring which also helps muscle tone of the core and is a good for warm-up before weight training.

I too have played with balance exercises like balance boards and found no benefit above what I was already doing. The exception might be Inverted Hamstring which also helps muscle tone of the core and is a good for warm-up before weight training.

I wonder why the balance exerises don't help you??

They sure have helped me a lot.

You also get recruitment as well as practice with Barrettscv's skiing
I ski and snowboard (a bit) but what is Barrettscv's skiing?

I wonder why the balance exerises don't help you??

They sure have helped me a lot.

Those exercises, along with heaping bowls of blueberries, should fix you right up.

I ski and snowboard (a bit) but what is Barrettscv's skiing?

I'm glad you asked. The first picture was during a day of cat skiing with Steamboat Powdercat. It was great, the ski is a Volant Spatula. The second photo is at Jackson Hole on a pair of Dynastar Contact 4X4's.

I wonder, statistically, at what age your balance really starts dropping off?

Tom Bombadil - any statistics available?

Everybody will be different and apart from age, factors like how much walking or running you do will have an effect - probably much more than age. If you walk on rough terrain for example, your balance will be sharper than someone who doesn't, and anyone who walks or jogs will have better balance than someone who leads a sedentary life so they don't practice much at keeping upright and have little muscle tone to pull the body back in line when it starts to waver. Lifestyle has a large effect on aging in general, although some people are unfortunately struck down with disabilities without neglecting themselves at all. I expect we all know people in their thirties who are so unfit that many seventy year olds can out walk, out run and out anything else them.

I recently read that a man in his seventies who exercises can put on 80% as much muscle as a man in his twenties for the same effort. All it takes is effort and common sense so as not to overdo it when unfit.

I am 58 and tried the task until I got bored at 30 seconds.

For anyone interested in statistics, and who didn't click on the links I provided, the National Institute on Aging stated that roughly 9% of those over 65 experience problems with their balance.

For anyone interested in statistics, and who didn't click on the links I provided, the National Institute on Aging stated that roughly 9% of those over 65 experience problems with their balance.

"roughly 9% of those over 65 experience problems with their balance"

I think that what is meant is serious problems causing negative effects on their lifestyle..

That article does mention vertigo. I have had some problems with vertigo. I will get dizzy and have very poor balance for several minutes. Has even happened while driving and I've had to get my car off of the road. Have had some medical tests run with negative results.

One thing that brings it on is to have a lot of bright lights around my peripheral vision. So driving at night through a busy city with lots of lights can bring it on. Or shopping in a very large store or mall, with high ceilings and lots of lights in my field of vision.

So 99% of the time I have very good balance. And roughly 1% of the time, I have very poor balance.

I am 57. Like Tom, I was able to balance for long enough to get me bored with doing it. I think the limit would be my mind wandering. Does that mean the mind goes first?

That's much better than a normal 17 year old

:lol: They'll get bored in 5 seconds - unless they get to text at the same time :lol: