Balance is fundamental to our daily lives. We need it to perform simple tasks like standing and walking, as well as complex activities such as dancing or participating in sports.

It is a finely tuned function involving three key systems in our body: the visual system, the vestibular (inner ear) system, and the proprioceptive (sensory nerves) system.

The Visual System
Your eyes are constantly seeing and taking in what’s around you and sending that information to your brain. For example, if you see the ground is uneven, your brain receives that message and then signals your lower limbs to do what is necessary to adjust your steps to avoid tripping.

The Vestibular System
Located in the inner ear, the vestibular system is the body’s primary balance organ. It detects head movements and changes in position, playing a vital role in maintaining equilibrium. For example, if you turn your head quickly, the inner ear tells your brain which direction you’re moving so you can stay upright.

The Proprioceptive System
This system involves your nervous system. You have receptors, known as proprioceptors, throughout your muscles, tendons, and joints. They detect changes in muscle tension, muscle length, and joint position and send signals to your brain about your body’s position and movement. For example, if you step on something uneven, these sensors help your brain adjust your muscles to keep you from falling.

The information from all three systems is integrated in the brain, which then makes quick decisions to modify what is necessary in the body to help you stay balanced. So, if you start to trip, your eyes see it, your inner ear feels it, and your body sensors detect it. All of this information goes to your brain, which processes it and sends signals to your arm and leg muscles so you can catch yourself and prevent a fall.

Testing Your Balance
When working on improving your balance, you need to train all three of these systems. Let’s start with a simple balance test that is commonly used in physical therapy.

Single Leg Stance (SLS) Test

This test is done without shoes to allow for better proprioception to enhance the sensory feedback from the foot.

1. Stand on one leg (dominant leg) with hands crossed over your chest: The following are the age normal for the SLS test:

• Ages 50-59: balance for 40 seconds
• Ages 60-64: balance for 38 seconds
• Ages 65-69: balance for 24 seconds
• Ages 70-74: balance for 18 seconds
• Ages 75-85: balance for 11 seconds

2. Stand on one leg (dominant leg) with hands crossed over your chest and close your eyes. The following are the age normals for SLS test with eyes closed:

• Ages 50-59: balance for 8 seconds
• Ages 60-69: balance for 3-4 seconds
• Ages 70-79: balance for 2 seconds
• Ages 80 and over: balance for <2 seconds

Balance Training Exercises:
A simple way to challenge your balance by incorporating all three systems is as follows:

• Feet together, arms crossed over your chest: Eyes Open- Hold for 30 seconds.
• Feet together, arms crossed over your chest: Eyes Closed – Aim for 30 seconds. This challenges your balance without the visual system.
• Feet together, arms crossed over your chest: Eyes open and slowly turn your head side to side. This challenges your vestibular system.
• Feet together: Eyes Open – Move your arms forward and backward in a running motion. This challenges your proprioceptive system.
• Feet together: Eyes Open – Combine Running Arms and Head Turning: Add closing your eyes for further challenge

Once you master these, you can progress to a staggered stance (one foot slightly in front of the other), then a tandem stance (one foot directly in front of the other), and finally perform the sequence standing on one leg. If you can perform this sequence on one leg, your balance is excellent! You can also advance these exercises by performing them on an unstable surface, like a pillow, foam pad, or balance board.

Join the BONES Method™ Program
Understanding the role of balance is the first step toward preventing falls and fractures. The BONES Method™ program expands on these balance activities and includes other exercises to help you improve your stability and reduce your risk of injury.

By signing up for the BONES Method™ program, you will receive guidance and support to help you put together an exercise program that addresses balance, strength, posture, and impact activities. This comprehensive approach ensures that you stay steady and strong, allowing you to live a more active and confident life.

Don’t wait until a fall happens. Take proactive steps to safeguard your bone health and enhance your balance today. Sign up for the BONES Method™ program and start your journey towards better balance and stronger bones!