Who doesn’t love a good challenge?
As I have mentioned before, this Kansas City Personal Trainer loves a good challenge, especially the physical fitness kind. I like these challenges because they provide you with feedback regarding your physical health and overall quality of life. If you do well on these challenges, it is likely that you have a pretty good quality of life. However, if you find these challenges difficult, then you will discover what skills you need to work on.
My previous blog post introduced the first physical fitness challenge, The Sharpened Romberg Test. If you missed that, you can check it out here. Be sure to try that test first before proceeding to this next test, as it will be more difficult. The Stork-Stand Balance Test is my second physical fitness challenge, which tests your balance on one foot.
The Stork-Stand Balance Test
You should try this next to a bare wall for emergency support. Stay away from any furniture or items that could hurt you if you fell onto them. You can view a demonstration of this test here.
STEP 1
In your stocking or bare feet on a flat non-slip surface, place your hands on your hips.
STEP 2
Raise one foot off the ground and bring that foot to lightly touch the inside of the stance leg, just below the knee.
STEP 3
Now raise the heel of the stance foot off the floor and balance on the ball of the foot.
STEP 4
Allow yourself to practice balancing in this position for a minute or two before you begin the official test.
STEP 5
After the practice trial, perform the test, starting a stopwatch as you raise your heel off the floor.
STEP 6
The test ends anytime you lose balance or when any of the following occurs:
- the hands come off the hips
- the stance or supporting foot rolls out or in or moves any direction
- any part of the elevated foot loses contact with the stance leg
- the heel of the stance leg touches the floor
STEP 7
The average male should be able to balance for about 30-40 seconds and the average for females is 15-25 seconds. Inability to achieve those balance times means you have some room for improving your static balance and postural control.
So, how did you do?
That was a hard test! If you achieved the average balance time, I would be impressed. I had many years of ballet training that strengthened my feet and ankles and developed my ability to balance, yet, I was surprised how difficult it was. Did anyone with a dance background give this a try? I would love to hear your thoughts. Or, did you resort to just trying to balance in the stork position but without raising your heel? Even that can be challenging.
Why on one leg?
You might be wondering how balancing on one leg with your heel elevated translates into improved quality of life. It’s true that life rarely requires you to balance in the Stork-Stance position. But, life for most people involves walking and climbing stairs and occasionally running. All three activities require momentary balance on one leg. For example, as you walk, you are constantly shifting your center of balance from one leg to the other. For a split second you must balance on one leg. If you did not have good muscular control and balance, your gait would be dysfunctional, possibly causing you to fall.
Need Help?
If your test results were less than stellar, don’t despair! Remember that these kinds of tests are not just for determining if you are average. Rather, they will help you to learn what skills are necessary for overall quality of life. If you desire to be strong and independent and enjoy your favorite activities, these tests help you to identify what you might need to work on.
I like to help people have good functional movement so they can enjoy doing the things they love. Therefore, I provide well rounded exercise programs that address all aspects of physical fitness . If you want to improve your balance and would like to have my help, complete the inquiry form here. Tell me about your goals. We can schedule you for your complimentary postural, mobility and balance assessment and then begin your fitness program. If you want more inspiration or if you are not quite ready to begin working with me, you can join my free e-newsletter, just below the inquiry form. You will then receive all of the health, fitness and nutrition articles I find so fascinating and important to share.
