Stand on one leg and see how long you can hold it before you lose your footing. Researchers use this simple test to assess balance, with poorer performance linked to a higher risk of recurrent falls later on.

Our ability to balance is easy to overlook because it feels so simple, but it's worth our attention. I never gave much thought to this, until I found myself wobbling through a single leg pose in yoga or Pilates. I did gymnastics growing up, so it never occurred to me that my balance could become an issue.

Research shows that balance ability declines over time. One study found that adults in their 30s and 40s could typically stand on one leg for around a minute or more. That fell to about 45 seconds at 50, and around 25 seconds at 70, dropping further by 80. A separate long-term study, following thousands of people from midlife into older age, found that poor balance predicted falls years later. And, like bone density and muscle strength, changes in balance can begin long before we notice.

Balance depends on several systems working together: your inner ear, your vision, and your sense of where your body is in space. Your brain then combines that information with signals from your muscles and joints to keep you upright. These systems can all change with age, which is part of why balance can catch us off guard. 

Balance and strength training can substantially reduce the risk of falls in later life. This is where Pilates and yoga come in nicely. Both are particularly good for building balance and coordination.

A few simple ways to start training balance, no equipment needed:

Balance is a nice example of something worth improving without needing equipment or too much of a time commitment. 

More soon.

Next time: one of the body’s most valuable assets, and why it deserves more attention as we age.