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M ON D AY, FEBR UAR Y 20, 2012
SIMPLE HOME BALANCE TEST Dorian Logan, physical therapist DPT at Lawrence and Baldwin Therapy Services, suggests a simple at-home test to see how you’re doing on balance.
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Note: Be extra cautious while testing yourself and make sure someone else is nearby, just in case your balance isn’t what you thought it was. If you believe you have some instability, skip home testing all together and visit your doctor or physical therapist.
“Being around children.” Frances Sanford, piano teacher, Lecompton
1. Start by standing at your kitchen sink in flat shoes or bare feet. 2. Face the sink and place both hands on the lip of the sink.
AYNSLEY ANDERSON, A REGISTERED NURSE with Lawrence Memorial Hospital, goes over safety precautions to prevent falling during a demonstration on Feb. 9 at Meadowlark Estates. Logan says. “Sometimes they just grab an assistive device like a cane or a walker and are like, ‘Well, this is going to keep me safe.’ It’s kind of like a security blanket.” For a person who has no self-apparent balance issues as of yet but has concerns about preventing problems later, Samuelson suggests adding balance training to their fitness regimen. Yoga, stability ball work, planks, BOSU Trainer exercises or anything in which you must use one leg or arm at a time could help improve your balance on the whole, she says. “If you’re at the gym, doing single arm or single leg exercises,” Samuelson says. “If you’re in good shape and doing a plank, put one arm up or leg up or alternate arms and legs — anything with any sort of imbalance would be beneficial in becoming stronger with balance.” If you’re not fit, she says, simple exercises like brushing your teeth while balancing on one foot or trying to get out of a chair on one leg could be an easy way to start improvements. She also says focusing on core strength — which can improve your stability — has a side effect of helping to improve balance.
3. Pick up one foot, so that you’re standing on a single leg with your hands on the sink. 4. Shut your eyes. 5. Carefully lift your hands off the sink, leaving them hovering close to the lip just in case you need to grab on. 6. See how long you can stand there before putting your leg down or grabbing the lip. There is no specific “goal” for time — it should be apparent to you if your balance could use improvement or professional help.
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“Our 12-year-old poodle. We take her for two or three walks a day.” Jim Knapik, retired, Topeka
“Being with my grandkids and going to their activities.” Gloria Keenan, teacher, Ness City
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