You’re never too young (or old) for the old man test!
When it comes to overall health and wellbeing, many people focus on aspects like strength, endurance, and flexibility. However, another critical component often overlooked is balance. Balance is not just about being able to brush your teeth on one foot. It's about stability, resilience, and ‘natural’ movement. It's about maintaining your independence and improving your quality of life as you age. Balance also contributes to greater motor control , injury-prevention and is considered to be the foundation of all our movement and physical activities.
Understanding Balance
Balance is the ability to maintain the body's centre of mass over its base of support. It's a complex skill that requires coordination of input from multiple sensory systems, including the vestibular (your sense of balance), somatosensory (perception of touch, pressure, pain, temperature, position, movement, and vibration), and visual systems.
Why Does Balance Matter?
Balance is essential for all our daily activities, from walking and running to standing and leaning. It plays a vital role in preventing falls and injuries, especially in older adults. It also contributes to athletic performance and overall physical fitness. It can also reduce tension and improve self confidence.
The Old Man Test: A Balance Challenge
Top endurance coach Chris Hinshaw has created a simple but effective balance test known as the "Old Man Test". It's a challenge that requires not only good balance but also mobility and a full range of motion. And between us, you don’t have to be old or a man to try it ;)
Why You Should Care About The Old Man Test
This test is not just about proving your balance skills. It's about highlighting areas where you might need to improve, giving you a fun and practical way to work on your balance and measure your progress, on a daily basis.
How To Do The Old Man Test
The test is simple. Start barefoot, standing on one foot, then try to put your sock and shoe back onto your elevated foot without letting that foot touch the ground. Once you've done this on one side, you repeat the process with the other foot.
Modifications For The Old Man Test
Don't worry if you find the test challenging at first. There are several modifications you can make to make it more manageable. You could tap your foot down if you feel unstable, do the test near a wall for extra support, or even lean against the wall while you practice the movements.
Practicing The Test Everyday
One of the great things about this test is that you can practice every day when you put your shoes on. It's a simple habit that can make a big difference to your balance over time. Challenge the whole household. Make it fun!
Balance is task specific
Balance comes in many different forms and can be specific to the task at hand. Although they both have tremendous benefits and some carry-over, balancing on an unstable surface will not automatically lead to good balance on a narrow ridge or a wooden beam.
Breathing and Balance
Diaphragm breathing provides more stability to the trunk as opposed to upper chest breathing. An extra way to refine your balance is to improve the way you breathe.
The Connection Between Balance and Athletic Performance
Improving your balance can also enhance your athletic performance. It can help you to perform better in various sports, from running and cycling to yoga and weightlifting.
The Health and Wellbeing Benefits of Balance
Working on your balance can have numerous benefits for your health and wellbeing. It can help you to maintain your independence as you age, reduce your risk of falls and injuries, improve your confidence and movement, and even reduce aches and pains in your body.
Try it today!
Balance is an essential aspect of health and wellbeing, and it's something we can all improve. So why not give the Old Man Test a try and see how you do? You might be surprised at how challenging it is - and how much fun it can be to work on your balance every day!