Falls are the second-leading cause of unintentional injury deaths worldwide, worldwide, with people over 60 suffering the highest number. While balance impacts both our longevity and our quality of life, it’s an often-neglected skill.
A 2022 study by a team of Brazilian researchers found that 20 percent of the 1,700 older adults they tested couldn’t balance on one leg for 10 seconds or more. And that inability to balance was associated with a twofold risk of death from any cause within 10 years.
“There’s a downward spiral of the people who don’t go out, who don’t walk, who don’t exercise, who don’t do balance training, and they become weaker and weaker,” said Dr. Lewis Lipsitz, a professor of medicine at Harvard University and the director of the Marcus Institute for Aging Research.
The following workout was originally created as part of an article offering a 10-second test to assess your balance. If you have tried the test (with a wall or chair nearby for safety) and didn’t pass, don’t panic: It’s never too late to start working on balance training. And even if you can pass the 10-second test, it’s important to keep working on your balance, especially if you’re over 50.
Having a good sense of balance doesn’t have to mean handstands and acrobatics. In fact, you can start at home without any equipment.
Overview
Time: Less than 10 minutes
Intensity: Beginner
Rounds: Perform one round of all the exercises.