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Achieving robust physical performance often correlates with a diminished likelihood of experiencing falls.
Caring for your body today is an investment in a vibrant and active life tomorrow. Embracing regular exercise is arguably one of the most rewarding commitments you can make to yourself, and if you’re already engaged, kudos to you! There are several methods to evaluate how effectively your efforts are translating into results. We consulted Samantha Barker, the co-founder of I Am Woman Retreat, a certified yoga and Pilates instructor, and a 200-hour breathwork facilitator. Barker is known for her expertise in creating transformative experiences that integrate movement, nervous system regulation, and community. She shared with us a simple test focused on assessing balance.
Maintaining balance is an essential component as we age, crucial for minimizing the risk of falls, which are the leading cause of injuries among individuals aged 65 and older. Ensuring your balance is well-maintained signifies strong muscles and joints, improved mobility, and potentially a longer, healthier life. The best benefit? Good balance can help you navigate your environment safely and maintain independence.
Now that you grasp the significance of cultivating and preserving excellent balance, you might be curious about evaluating your own. To begin, try performing a single-leg stand. If you can sustain this position for a considerable duration after the age of 60, congratulations are in order; your balance is exemplary.
So now that you understand the importance of building and maintaining good balance, you may be intrigued about testing yours. To get started, you’ll need to form a single-leg stand. If you can hold the position this long after 60, we want to be the first to congratulate you; your balance is top-tier.
Why Balance Declines With Age
A decline in balance isn’t simply about “getting older.”
According to Barker, “Women can experience changes in muscle mass, reaction time, joint stability, and especially after menopause… bone density. As osteoporosis risk rises, balance becomes even more important because falls carry higher consequences. That’s one reason I’m such a proponent of Pilates for women as they age. Pilates develops deep stabilizing strength, postural alignment, coordination, and weight-bearing control. All supportive for balance and bone health.”
If You Can Hold a Single-Leg Stand This Long After 60, Your Balance Is Top-Tier
“As a Pilates instructor, former professional ballet dancer, and women’s wellness expert, I see single-leg balance as one of the simplest but most revealing longevity markers for women as they age,” explains Barker.
A solid benchmark to strive for after 60 is typically holding for 20 to 30 seconds on each side while maintaining steady posture and control.
“I’d consider 30 seconds or more without significant wobbling or compensating a top-tier result,” Barker adds.
If you lose your balance during this test, here’s what may be going on. According to Barker, you may be dealing with weak glutes and hip stabilizers, core instability, poor foot and ankle stabilizers, decreased proprioception, or postural compensation.
How to Do It:
- Balance on one leg, barefoot, on a flat, solid surface without using additional support.
- Keep your gaze forward and your arms crossed. The lifted leg should not touch your grounded leg.
- The time begins once your leg comes off the floor and stops when your foot touches the ground.
Why This Balance Test Matters
According to Barker, a single-leg stand puts your posture, strength, coordination, and joint stability to the test at the same time. It channels real-life tasks like climbing stairs, stepping off a curb, and catching yourself from a trip or fall. It can provide you with solid insights into mobility and fall risk.
A strong single-leg balance typically signals stronger neuromuscular function and a reduced fall risk.
“It tells me someone likely has better functional resilience in everyday life,” explains Barker.