Simple routine while brushing your teeth that’s a lifesaver

BALANCE is something most of us take for granted, but it’s like muscle strength — use it or lose it!

Which is why, after breakfast, I brush my teeth for two minutes. And I do so while standing on one leg, switching legs every 30 seconds or so.

Sometimes, I even close my eyes and focus hard on trying not to wobble.

I do this to improve my balance because research shows that falls are the second most common cause of accidental deaths worldwide after traffic accidents. And having a good sense of balance is critical to reducing the risk of a fall.

If you can integrate balance exercises into your everyday routine, it really could have a life-changing impact. Fewer falls mean less chance of fractures.

You will be boosting your core strength, posture and coordination. You are also more likely to walk upright rather than hunched, which will make you look younger and might even improve your mood.

When you are standing upright, it is messages from sensors in your inner ear, muscles, joints and eyes that keep you from falling over.

They work together unconsciously to tell your brain where your body is in space, allowing you to shift your weight so you don’t tumble.

We start to lose our ability to balance — like so many other things — when we enter our 40s and 50s, and we don’t really think about it until we topple or fall.

But the good news is that you can — very swiftly — improve your balance.

Try yoga, tai chi, walking backwards (be careful) or just standing on one leg when you brush your teeth or boil the kettle — as I do. This will have a positive effect on your core strength and your coordination.

To test your balance, you will need someone to time you. Take off your shoes, then put your hands on your hips and stand on one leg.

When you are ready, close your eyes. You will be dismayed how quickly you start to sway.

The test is over as soon as you shift your planted foot or when you have to put your raised foot down on the ground to stop yourself falling. To get an accurate score, take an average of three attempts.

HOW LONG SHOULD I BE ABLE TO STAND ON ONE LEG?

A STUDY carried out in America revealed that:

■ PEOPLE under 40 with eyes open averaged 45 seconds. With eyes closed, 15 seconds.

■ PEOPLE aged 40–49 with eyes open, 42 seconds. With eyes closed, 13 seconds.

■ PEOPLE aged 50–59 with eyes open, 41 seconds. With eyes closed, 8 seconds.

■ PEOPLE aged 60–69 with eyes open, 32 seconds. With eyes closed, 4 seconds.

■ PEOPLE aged 70–79 with eyes open, 22 seconds. With eyes closed, 3 seconds.