Balance Challenge to Build Better Bones

Balance is the foundation of all safe movements, including playing sports, biking to class, and dancing at parties. Balance helps us recover from slips and trips and avoid falls. Falling is an issue for younger people as well as older people.

Did you know … 

• According to the Centers for Disease Control and Prevention, falls are the third-leading cause of injuries among people ages 21-35.¹ 
• Young adults fall at similar rates to middle-age and older adults.²
• Young women trip and fall at a higher rate than young men.³

Working on our balance not only helps prevent falls/fractures but also can improve our confidence so we can lead full, active lives. Because balance is something that we can improve, everyone should know their balance baseline.  

There are multiple kinds of balance that you can be tested for.  You can start with a static balance test. This tests how long you can remain standing in an upright position without large movements or needing to put your foot down. Have your cell phone nearby if you need to call for help. Preferably, have someone there who is able to help in an emergency.

• Stand near a chair with your hands on the chair
• Lift your foot off the floor
• Once you are steady, remove your hands from the chair
• Record how long you are able to balance without touching the chair or bringing your foot down. If you get to 30 seconds, excellent job!  If not, set that as a goal and try again every day.

Please stay within your comfort zone. If you don’t feel safe, please don’t do the exercise. And ALWAYS consult your health care provider about what exercises are safe for you.  Whenever you get to the point where standing on one leg becomes easy, try making it more challenging.