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"Training balance before it becomes an issue makes sense."

Balance is important throughout our lives, but we take it for granted when we’re young. You may be noticing that your mobility isn’t what it once was, and that’s okay; Every twenty-something body becomes a thirty-something body, then a forty-something body — you get the idea.

Still, maintaining and improving balance is key to living a healthy, active life as you age. To assess your balancing skills, there’s a simple balance test you can try.

Michael Julom, certified personal trainer and founder of ThisIsWhyImFit.com, created the test as a means of assessing and strengthening his client’s abilities. “It’s especially important for women to work on their balance beginning in middle age,” he tells First. “Loss of balance and resulting falls can be catastrophic. Women suffer from osteoporosis in greater numbers than men, and mortality increases as a result of hip fracture — which are common from falls. Training balance before it becomes an issue makes sense.”

Note: This is not an official balance test like the Berg Balance Scale or the Tinetti Gait and Balance Assessment Tool. Physicians use these assessments to test a patient’s balance in a medical setting.

Julom’s balance test is a stance progression. “Stance progression starts easy and gets harder as you progress it,” he says. Here’s how to do it:

If you can repeat these steps with your eyes closed, try the following three variations. They sound easy at first, but can be difficult in practice because your eyes should still be closed.

If you completed all four levels with ease, you’re a pro. If you had difficulty at levels one, two, or three, it’s a cue to work on your balance. Fortunately, Julom developed three simple exercises you can practice to improve your balance test results.

“We typically associate the birddog with core stability, but it can also be used for balance work,” says Julom. He notes that there are two ways to complete this move — for balance or for core. If you are working your core, don’t raise your arms as high during the movement. For balance, raise your arms and legs above parallel to create an extra challenge. Here’s how to do it:

The stork pose looks a bit like level four of the balance test, and that’s by design. It’s an intermediary move that helps you work up to level four. What makes it easier than the actual level four test? This exercise is performed with eyes open, and the non-balancing foot rests on the calf. Here’s how to do it:

If you feel comfortable completing level four of the balance test, it’s time to move on to something more challenging.

“For this exercise, you’ll need a thick foam pad or a Bosu Ball and a stable object to grab if needed,” says Julom. “This is a further progression of the [balance test] above, but because it requires a piece of gym equipment, we’ve separated it.” Bosu balls are squishy, half-circle gym balls. They can be expensive, so you might have better luck finding an inexpensive foam pad. (Otherwise, try folding a thick towel into a square, then placing it on the floor for this exercise.) Here’s how to do it:

So, how often should you practice these exercises? Julom recommends doing the balance test and the bird dog daily. You can also practice the stork pose daily, as long as: “you don’t have an underlying balance disorder, and you are not in a period of recovery after surgery or injury.” Julom adds, “It’s a pretty challenging maneuver, and we advise doing it under a physical therapist or healthcare professional’s supervision. But again, it’s conditional. Let good sense prevail.”

As for the unstable surface exercise, aim to do it once or twice a week. “It requires more stabilization from the skeletal muscle system, and those will need to fully recover,” he says.

One final note: If you’ve recently suffered a fall or had a surgery, you will need to talk to your doctor, physical therapist, or trainer before trying these exercises. “Any woman whose balance is already compromised, or suspect (such as post hip replacement surgery) should perform these exercises under supervision,” advises Julom.

How far did you get on the balance test? Let us know in the comments below.

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