Improve Balance

Proof required

Submit your baseline results from both tests performed on the same date before any balance training: single-leg stance with eyes open for each leg (best of 3, in seconds), and tandem stance with eyes closed (best of 3, in seconds). Note whether you performed the tests on a hard floor rather than a mat or carpet, and whether you were barefoot.

What gets checked

• Both tests performed on the same date on a firm hard surface (not a mat) and barefoot or in socks without shoes — shoes change balance mechanics and make M3 comparison unreliable
• Three attempts per test per leg, recording the best — balance test scores are highly variable; the best of three is more representative than the first attempt
• The surface type and footwear condition are noted in the M1 submission — these must be reproduced exactly at M3 for the comparison to be valid

Common mistakes

• Testing on a cushioned surface or wearing shoes — a mat significantly increases the difficulty of balance, while shoes with ankle support significantly decrease it; the M1 and M3 tests must both use the same surface and footwear
• Recording only the first attempt rather than the best of three — balance test scores vary by 20–40% across attempts even within a single session; the first attempt is often impaired by unfamiliarity with the task
• Gripping a wall or furniture for the first few seconds and not counting that as a failure — the test ends the moment any support is used; if the test setup doesn't prevent this, note it and apply the same standard at M3

Resources

What a verifier looks for

• Both tests must be on a firm flat surface, barefoot or in socks. If the submission does not mention surface type, ask what surface and footwear were used before accepting M1 — this information is needed to verify that M3 uses the same conditions
• Three attempts per test per leg, best recorded. If only one attempt per condition is noted, ask for the full set or accept with a note that M3 must also use the best of three for comparability
• Tandem stance eyes closed is the more sensitive test. A baseline of 5 seconds is common for people with poor balance; 30 seconds or more is excellent. Note the M1 baseline so M3 can be assessed relative to a plausible trajectory

Proof required

Submit your 8-week daily balance log with at least 48 entries (6+ per week), each with date, session content, and duration. Include bi-weekly re-test results for both tests at Weeks 2, 4, and 6 showing the same surface, footwear, and best-of-three conditions as M1.

What gets checked

• At least 48 sessions over 8 calendar weeks — balance improvement depends on frequency; 10 minutes daily is more effective than 60 minutes twice per week
• Bi-weekly re-tests use the same surface and footwear as M1 — the test notes should explicitly confirm both, not just reference that 'the same setup was used'
• The bi-weekly trend shows a direction — not necessarily improvement every two weeks, but a general upward movement across the 8-week period

Common mistakes

• Doing balance exercises only on the 'good' side — most people have a dominant balance leg and a weaker one; training only the strong side leaves the weak side unchanged and the M3 comparison on the weak leg will show minimal improvement
• Performing the programme for 3 weeks and then stopping — 8 weeks of daily practice produces neurological adaptation; shorter programmes produce temporary improvement that reverts quickly
• Performing re-tests at different times of day — balance performance varies across the day (morning is typically worse); if M1 was in the afternoon, all re-tests should also be in the afternoon

Resources

What a verifier looks for

• Bi-weekly re-tests must confirm the same surface and footwear as M1. If the submission says 'same conditions' without specifying, ask what the surface and footwear were
• Check that both legs were tested at each bi-weekly point — sometimes submitters only test the stronger leg for the re-tests, omitting the weaker one
• Balance improvement trajectories often plateau at Week 4–6 and then continue improving — a flat period is not necessarily a failed programme, particularly if early improvement was significant

Proof required

Submit (1) your M3 final test results for both tests (single-leg eyes open for each leg, tandem eyes closed), best of three, taken on the same surface and with the same footwear as M1; (2) a before-and-after comparison table showing M1 and M3 results; (3) a written attestation from a named person who observed your balance practice.

What gets checked

• Same surface and footwear as M1 — the comparison is only valid if both tests share these conditions
• Best of three attempts for each condition — same protocol as M1
• At least one of the four conditions (both legs × both tests) shows clear numerical improvement from M1 to M3

Common mistakes

• Testing on a different surface than M1 — a carpeted floor versus a hard floor changes the balance challenge significantly; if this happened, both tests should be retaken on the correct surface
• Comparing peak M1 performance with average M3 performance or vice versa — both must be best of three
• Providing an attestation from someone who has only seen one training session — the attesting person should be able to describe what changed across the programme, not just the current balance quality

Resources

What a verifier looks for

• The comparison table must show M1 and M3 for all four conditions (left single-leg, right single-leg, both eyes-closed tandem). If any of the four are missing, ask for the missing re-test before completing M3
• Surface and footwear must match M1. If the submission notes a different surface, ask for a retest on the correct surface
• The attestation should describe what the person observed changing — not just confirm that sessions happened. 'I could see their single-leg balance hold getting longer across the weeks' is attestation; 'yes they did yoga for 8 weeks' is not