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528 Chama, N.E., Albuquerque, NM 87108 http://www.cbass.com |
From The Desk Of Clarence Bass
By Clarence and Carol Bass
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Training to Prevent Falls
As you might expect, I am interested in staying upright, which is addressed in the June 2025 issue of the Cleveland Clinic's ARTHRITIS ADVISER.
Their first and most important advice is to "keep practicing your balance or lose it over time." The body's neurological pathways related to balance must be used like all other body systems. Restoring the balance systems after they're gone is a lot harder than maintenance.
Balance is the body's ability to sense the body's line "of gravity within the base of support," and depends on our ability "to sense our body in space," even through most of us never think of that way.
"Think of balance training as anything a person does that takes their center of mass or center of gravity out from under their feet." Reaching for something is an example of a body's need for balance, as your reach requires that you maintain overall balance.
OK, let's look at their suggestions.
They use walking as an example of balance training, along with Tai Chi, Yoga, dancing, and other types of martial arts because as we age "our lives become very vertical."
As we get older, our strides--the distance between the feet when walking--gets narrower, and this increases the risk of falling.
Make it a point to stride out when you walk. Short steps are a "no no." Short steps lead to shorter steps.
Another risk factor is the pace at which you walk. Research shows that one meter per second - 2.2 miles per hour - is the best.
Since walking is simpler than taking up martial arts, remember to stride out and keep up the pace.
As with all recommendations for training, start slowly and increase the stride and the pace as your experience and fitness improves.
Their suggestion: "Absolutely if you've had a recent fall, history of a short gait, stride or pace," physical therapists can help assess your balance. Check with your health care provider and they can find someone to help you with balance exercises and physical therapy. In some places (like the Cleveland Clinic) there are group balance classes led by a physical therapist.
They say falls are the leading cause of injury and death in adults 65 or older, so it's smart to start, "the earlier, the better."
Balance on One Leg
The "Balance on one leg for 10-seconds test" has been around for years, but it's recently in the news again because as the Harvard Health Letter (and others) report, a research study published in the British Journal of Sports Medicine "found that people in middle to later life who couldn’t stand on one leg for 10 seconds had nearly twice the risk of premature death than people who reached the 10-second mark."
But as the Cleveland Clinic says, there is no need to panic because it is not a complete balance evaluation on its own - a four stage balance test administered by a professional can look at what's causing a problem and how to treat it. This more extensive type of evaluation gives a clearer picture of your balance ability.
But what is the simple 10-second test?
The Cleveland Clinic defines it as: The 10-second balance test, also called the single-leg stance test, requires you to stand on one foot for at least 10 seconds. Your supporting foot must stay planted in the same spot. They point out that there are many ways to do it, with hands and feet in various positions. And, as they also point out, there is no need to close your eyes while doing the exercise because that tests the vestibular system and it is not involved in the longevity study.
Can a balance test such as this really predict lifespan? Cleveland Clinic says that the study prediction is a conclusive "maybe." “In the study, adults who couldn’t pass the 10-second balance test were 84% more likely to die within the next 10 years." “The study also collected other data, such as age and health conditions.” "What’s the connection between balance and longevity? The study doesn’t tell us why the two are related, only that there’s a link." And they add: "In other words, it may not be that the test itself is predicting your lifespan. But rather that the 10-second balance test is an indication of your overall health and your risks." Harvard Health adds: "Because this study is observational research, it cannot prove cause-and-effect between balance ability and early death. But it’s certainly true that better balance allows us to be more active, confident, and independent." My Take We keep walking on different surfaces and training all parts of body with weights and it seems to be working.
Do what suits your circumstances, whatever is necessary to keep you moving and exercising which is key to overall health - and your balance. Pick something you enjoy and find ways to keep doing it safely.
One suggestion from the Cleveland Clinic: "Go against the flow. Exercising in water can help you achieve better balance without the risk of falling. “Water workouts in a swimming pool are a great way to work on your balance.” “If you have access to a pool with a current or a lazy river at a water park, walking against the current is also helpful.”
Again, talk to your doctor or physical therapist as necessary.
August 1, 2025 Comment on this article: FEEDBACK Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Tapes | To Order | Feedback] Copyright © 2025 Clarence and Carol Bass. All rights reserved.
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