THIS WEEK’S CHALLENGE
Safety tip: For this week’s Challenge always stand close to a work top or chair so you have support at hand if you need it.
1. Do the Balance Test
Firstly, test your balance by going to the DIY Fitness Test video on the website and click on the fifth marker on the video timer to take you straight to Fitness Test 5 – Balance (p275 of The 28-Day Immunity Plan book).
The test is to see how many seconds you can balance on a flat surface in bare feet. Record the number of seconds you can balance on each foot. Bear in mind that all of us have a stronger side to our body so you may find you can balance for longer on one leg than the other. Check your score with the norms in the chart and see how strong you are at balancing. You can improve your score for each leg by practising your balance skills regularly.
2. Every day this week practise your one-foot balance whenever you are waiting for a kettle to boil, or brushing your teeth or standing in a queue.
3. Go for your regular walks and when doing your stretches at the end, try to balance as you do your front of thigh stretch, (quad stretch) only using support if you have to, and on completing each calf stretch bring the back foot up off the floor to practice the one-foot balance. These stretches can be found in the Post Workout or Walk Stretches video on the Boosting Immunity - Exercises page.
4. Re-test your balance. Test yourself again at the end of the week and record your results. If you have followed this Challenge to the letter, you will have improved which illustrates how regular practise really does make a big difference. Success!
Here are the standard norms depending on your age and fitness.
Fitness Test 5 – Balance (No. seconds balance maintained)