Written by FluidStance Summer Interns: Lincoln Gengo, Owen Heath, Aidan Conlan & Isaac Murillo

At FluidStance, we believe that balance is a great differentiator. It is the connection between our minds and our physical bodies, and it can show us what true freedom feels like. The Romberg test, backed by the Cleveland Clinic, is a simple yet powerful tool to assess balance. This article will guide you through performing the test and explain why balance is crucial for overall health and well-being.

Performing the Romberg Test

Before starting, consider setting up a camera to film your results.

Safety Note: Do this test in a safe place away from anything that may cause injury.

Here’s how to perform the Romberg test: 

1. Initial Position: Stand with your feet together and arms at your sides.
2. Eyes Closed: Close your eyes and place each hand on your opposite shoulder.
3. Heel-to-Toe Position: Place your left heel in front of your right toe, maintaining balance with eyes closed.
4. Hold Position: Try holding this position for 30 seconds without wobbling or fidgeting. After completing the test, watch your video to assess your balance. If you notice significant wobbling or needing to put a foot down, read on for solutions to improve your balance.

Why Balance Matters

At FluidStance, we know that balance plays a significant role in our daily lives. Good balance fosters a healthy and happy lifestyle by protecting us from weak joints, injuries, and chronic pain. According to the National Library of Medicine, "balance-training exercises alone cause a 42% reduction in ankle injuries."

Statistics on Falls and Health Consequences: Falls among older adults are a leading cause of serious injuries and health complications. Enhancing balance can significantly reduce these risks.

Importance of Balance for Overall Health

Physical Health

Balance impacts musculoskeletal health by enhancing joint stability, improving posture and coordination, and strengthening core muscles. These benefits reduce the risk of injuries such as sprains, strains, and falls, particularly in older adults. Improving balance through targeted exercises helps maintain overall physical function and reduces the likelihood of musculoskeletal problems associated with aging or physical activity.

Cognitive Health

Balance exercises not only benefit musculoskeletal health but also enhance cognitive function. Studies using neuroimaging show that balance training can lead to structural changes in the brain, improving areas involved in motor control and cognitive abilities like memory and attention. Practicing balance tasks challenges cognitive processes, enhancing multitasking and attention skills.

Exercises to Improve Balance

Exercise 1: Single Leg Balance

Description: Stand with your feet hip-width apart, hands on hips. Lift your left leg off the floor and bend it back at the knee. Hold the position as long as you can keep good form, up to 30 seconds.

Benefits: Improves ankle stability and leg strength.

Exercise 2: Heel-to-Toe Walk (Tandem Walk)

Description: Stand with one foot directly in front of the other, hold onto a chair or wall to get steady. Walk forward heel-to-toe for 10-12 feet. Turn around and continue for 30 seconds.

Benefits: Enhances coordination and proprioception.

Source: [Mayo Clinic - Heel-to-Toe Walk]

Exercise 3: Chair Squats

Description: Place a chair behind you, stiffen your core and abdominal muscles. Lower your body by bending your knees and driving your hips back. Touch the chair with your glutes then slowly rise back to the starting position.

Benefits: Strengthens leg muscles crucial for balance.

Exercise 4: Standing Balance with Eyes Closed

Description: Stand with feet together, arms at sides. Close your eyes and try to maintain balance for 30 seconds.
Benefits: Enhances proprioception and challenges balance by removing visual cues.
Source: Mayo Clinic - Balance Exercises 

Conclusion

Maintaining balance is not only about physical stability but also about the connection between your mind and body. By improving balance through targeted exercises and self-assessment tools like the Romberg test, you can enhance musculoskeletal health, cognitive function, and emotional well-being. Embracing a balanced lifestyle equips us with resilience against injuries and empowers us to lead healthier, more confident lives.

Recommendations to Improve Balance While You Work
Incorporating balance-improving activities into your workday can have significant benefits. Here are some tips using FluidStance Balance Boards:

1. Use a Balance Board While Standing at Your Desk: Integrate a FluidStance Balance Board into your standing desk setup. This will engage your core muscles and improve stability as you work.
2. Take Short Balance Breaks to Move: Every hour, take a few minutes to walk around, get water and change your perspective. This can help refresh your mind and keep your body active.
3. Incorporate Movement: Use the balance board while performing simple tasks like reading emails or making phone calls. This adds subtle movement to your routine, promoting better balance and reducing sedentary behavior.
4. Practice Balance Exercises: Utilize the balance board for specific exercises, such as single-leg stands, to further enhance your balance skills while you are on video meetings or doing email.

By integrating these practices into your daily routine, you can maintain and improve your balance, contributing to overall health and well-being.

Call to Action

Ready to improve your balance and overall health? Try the Romberg test today and start incorporating these balance exercises into your daily routine. Share your progress with us and join the FluidStance community on a journey towards better balance and well-being!