can you stand on one leg? According to research and multiple experts, this is one of the better ways to figure out how much you’re aging.
Whether you’re testing your metabolic age with a lifestyle survey or your fitness age with wrist-worn technology, it’s easier than ever to know your biological age and get more information than just the number on your birthday cake.
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In the study, published in the journal PLoS One, scientists examined knee strength, grip strength, balance, and walking ability in 40 healthy, independent people, half under the age of 65 and half over the age of 65.
In one test, participants stood on a plate in various ways for 30 seconds. In one photo, they stood with their feet on a plate and their eyes open. In another photo, they were standing on a plate with their feet up, but with their eyes closed. For the third test, they stood on their non-dominant leg with their eyes open, and for the fourth test, they stood on their dominant leg with their eyes open.
When I stood on one leg, I was allowed to hold the other leg in any way I wanted.
In other tests, scientists used customized equipment to examine grip strength. They studied knee strength using a sitting test that required participants to stretch each leg as forcefully as possible. To study gait, participants were tested walking 8 meters back and forth.
After all the tests, the study concluded that standing on one leg, especially your non-dominant leg, is the best way to measure age-related decline. People who were unable to stand on their non-dominant leg were at higher risk of age-related decline, including the risk of falls.
“In both men and women, the duration of single-leg balance is the most reliable determinant of aging, beyond muscle strength, gait, and other balance parameters,” the study’s lead authors concluded.
“The change in balance is noteworthy,” said Kenton Kaufman, lead author of the study. “If you have poor balance, you are at risk of falling, whether you are moving or not. Falls are a serious health risk and have serious consequences.”
Previous research has shown that good muscle strength and efficient walking can help keep you mobile as you get older. While maintaining these (for example, strength training for women) is important, imbalance is one of the leading causes of falls in people over 65. Maintaining these three pillars of health (strength, gait, and balance) is one way to prevent falls.
How to do the test at home
“The technique is to put your hands on your hips, open your eyes, and stand up on one leg. This is a study that looked at balancing on one leg. It’s a comprehensive test of strength, balance and coordination,” GP Dr Zoe Williams said on a recent episode. this morning.
“Often the first sign of aging is a loss of ability to do this, with a sharp decline occurring around the age of 60 to 65,” she says.
Research shows that our balance starts to decline from the age of 50, which is also when our risk of falls increases. Kaufman warns that not being able to stand on one leg for five seconds is a serious sign that you’re at risk of falling.
Being able to stand on one leg indicates that your vision, inner ear, and nervous system are functioning properly. Scientists say a good test for this is whether you put on your pants in the morning.
However, you can also try this exercise at home to see how good your balance is…
- If you need to stabilize your body, find a stable floor location near a wall or chair for support.
- Stand with your non-dominant foot (i.e. your feeling foot). at least (Confidently) Lift your other leg behind your hip or bend it forward – whichever is most comfortable.
- Start a timer or count the seconds on the clock.
- Try standing on one leg without support for at least 30 seconds.
Other types of exercise, such as yoga for beginners and full-body Pilates, can also help improve balance, flexibility, and agility.
If you can do this easily, “keep your hips level and your legs elevated,” says Dr. Williams. “Hold on to something and draw the alphabet with your foot. At first slowly, then with the other foot. As you get better, [make the letters bigger]. Let’s see how big you can get. ”
she said: “Start by standing on one foot and pushing while brushing your teeth. Proceed as before and add the alphabet. And if you want to progress further, bend down and pick something up from the floor with one foot. People can improve their balance in a few weeks.”
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