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A new study suggests that the ability to balance on one leg can be a significant indicator of health for individuals aged 50 and older. Researchers found that the time participants could maintain a one-legged stance declined notably with age, more so than declines in gait and muscle strength. The findings were published Wednesday in the journal PLOS One.
Dr. Kenton Kaufman, a senior author and research scientist at the Mayo Clinic, stated that good balance reflects how well the body's systems work together. "Good balance provides the ability to carry out activities of daily living without the fear of falling, which leads to improved quality of life and healthy aging," he said.
The study involved 40 participants, all in good health and free from neuromuscular disorders. It found that individuals’ ability to hold a one-legged stance decreased at a rate of 2.2 seconds per decade on the nondominant side and 1.7 seconds per decade on the dominant side. Previous research indicated a general decline in balance with age; however, this study also compared balance to other muscular factors, such as grip strength and gait speed. Grip strength declined at a rate of 3.7% per decade, and knee strength dropped at 1.4% per decade, but balance deteriorated the fastest.
Kaufman emphasized the importance of balance for injury prevention, noting that those who cannot balance on one leg for more than five seconds may be at an increased risk of falling. A June 2022 study found that individuals unable to stand unsupported on one leg for at least 10 seconds faced an 84% higher risk of death from any cause.
As a guideline, Kaufman recommends individuals aged 69 and younger aim to balance for 30 seconds or longer, while those aged 70 to 79 should target 20 seconds and those over 80 should aim for at least 10 seconds.
The one-legged balance test requires no special equipment and can easily be performed at home. Kaufman cautioned that difficulty with this test might indicate underlying health issues, such as cardiac problems or neurological conditions like stroke or Parkinson’s disease. He advises anyone unable to balance for more than five seconds to consult a physician.
Although the study focused on older adults, Kaufman noted that younger individuals should also practice balance exercises to maintain their skills as they age. Dr. Anat Lubetzky, an associate professor of physical therapy at New York University, emphasized the importance of physical activity for people of all ages to promote healthy aging.
“Balance is essential for many different tasks,” she said, suggesting exercises like yoga that incorporate balance training. She also recommended simple exercises, such as putting on a sock while standing on one leg, to improve balance.
Kaufman concluded, “If you continue to train your balance system while you’re young, you should maintain that as you age.”
[Information sourced from CNN]
