10/01/2025
There’s a direct correlation between balance and longevity. For the younger: the athlete, it’s a requirement to not only perform, but to excel. For those of us who are older, it’s a requirement to sustainable life.
As with many days here in Syracuse, at Training with the Turnbo’s, I had another eye-opening experience with a client.
While working with one of my many 70+-year-olds this morning, he revealed a gap between his strength and balance. One I knew to be there, but not to this extent. Although he continues to amaze me, it raised some concern.
His squats… impeccable. His push-ups… right there at my high standards. Not to mention he moves better than about 75 to 80% of the men his age.
However, balance is an issue and a constant nemesis for him. We joke about it every session, but this morning I had him do a specific test. One most claim I stole from the book of field sobriety tests. (Which may be true, but I’ll never tell… those days are long past.)
Truth is, I use this specific test to identify fall risks. Either today or those coming down the road.
Though he is strong enough to go to the ground and stand up with minimal assistance, even knock out a few reps of banded pull-ups, walking 10 steps heel-to-toe forward and back turned into a feat of frustration.
When I demonstrated the test for him, I did it as if I do it 100 times a day. When he stepped up, well, not even close.
Today was his last session as he, along with many of my clients, are going south for the winter. So I had him go through a series of balance and agility exercises he can take with him to Florida.
A few years back, I created a PDF geared towards identifying fall risk. I laid out specific tests one can perform - no gym required - to determine how your balance is holding up to your age.
Balance doesn’t just go away. It atrophy’s over a period of time because of non-use.
Balance, coordination and agility are all neurological aspects of fitness. Meaning, if you use it, great. If you don’t, you lose it.
No matter where you work out, or what programs you do or follow, make sure you ALWAYS incorporate some type of balance training.
It can be as simple as standing in the kitchen, next to your counter, try standing on one foot for :30 without holding anything. Then switch to the other foot.
Remember: a little something is better than a lot of nothing.
Here's the fall risk: https://www.dropbox.com/scl/fi/qa74yuw5kt1t6vfj8egoz/Fall-Risk-Assessment.pdf?rlkey=ymx72y12kg55vde7yfvqnsfwm&st=5012qq4p&dl=0
