Are you a loser to maintain good balance?? Let's test right now & come up with exercise plan!!!

Scott McCredie, a Seattle-based health and science writer, learned that the sense of balance begins to degrade in one’s 20s and that it is downhill — literally and figuratively — from there unless steps are taken to preserve or restore this delicate and critically important ability to maintain equilibrium.

Dr. Moffat and Dr. Lewis suggest starting with a simple assessment of your current ability to maintain good balance. With a counter or sturdy furniture near enough to steady you if needed, perform this test:

1. Stand straight, wearing flat, closed shoes, with your arms folded across your chest. Raise one leg, bending the knee about 45 degrees, start a stopwatch and close your eyes.

2. Remain on one leg, stopping the watch immediately if you uncross your arms, tilt sideways more than 45 degrees, move the leg you are standing on or touch the raised leg to the floor.

3. Repeat this test with the other leg.

Now, compare your performance to the norms for various ages:

¶ 20 to 49 years old: 24 to 28 seconds.

¶ 50 to 59 years: 21 seconds.

¶ 60 to 69 years: 10 seconds.

¶ 70 to 79 years: 4 seconds.

¶ 80 and older: most cannot do it at all.

If you are wise, whatever your age, you will want to strive for the norm of those younger than 50. To increase stability and strengthen the legs, stand with feet shoulder-width apart and arms straight out in front. Lift one foot behind, bending the knee at 45 degrees. Hold that position for five seconds or longer, if possible.

Repeat this exercise five times. Then switch legs. As you improve, try one-leg stands with your eyes closed.

You can also incorporate one-leg stands into daily routines — while on the telephone, for example, brushing your teeth, waiting in line or for a bus, or cooking and washing dishes.