This One-Leg Test Will Reveal More About Your Age Than You Might Think – Can You Do It?
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Our bodies undergo various changes as we age, and maintaining balance can become a challenge. But did you know that standing on one leg could reveal more about your health and age than you might expect? Melbourne scientists have made a world-first discovery that links the ability to balance on one leg with the aging process, and the findings are quite intriguing.
The study, published in the journal PLOS One, involved 40 participants who were in good health and free from neuromuscular disorders. Researchers found that the time individuals could hold a one-legged stance decreased with age. Expressly, the time declined to 2.2 seconds per decade on the non-dominant side and 1.7 seconds per decade on the dominant side for both men and women, even when controlling for body size.
This decline in balance was found to be more significant than the decrease in gait speed and muscle strength, such as hand grip and knee strength. While all these factors naturally deteriorate with age, the ability to balance on one leg showed the fastest rate of decline. This is particularly concerning because good balance is crucial for carrying out daily activities safely and without the fear of falling, which can lead to improved quality of life and healthy aging.
A study shows that the ability to balance on one leg decreases with age, and withholding time is reduced on both dominant and non-dominant legs. Credit: Unsplash
How long should you be able to stand on one leg? According to the study, a good benchmark is to hold the stance for about 30 seconds or longer if you're 69 or younger, about 20 seconds for those aged 70 to 79, and at least 10 seconds for those over 80. However, if you find yourself unable to balance on one leg for more than five seconds, it could be an indicator of a health condition, such as cardiac issues, stroke, dementia, Parkinson's disease, or even side effects from medication. In such cases, it's recommended to consult with a physician.
Improving balance as we age is not only possible but also essential. Dr. Anat Lubetzky, an associate professor of physical therapy at New York University, emphasises that balance is vital for many tasks and that we should work on all aspects of balance – static, dynamic, and overall strength. This includes not just standing on one leg but also walking while talking, turning the head, making quick turns, catching objects, navigating in the dark, and walking on different surfaces.
To enhance your balance, consider participating in fitness or balance classes, such as yoga, which often include exercises aimed at maintaining balance on each leg for about 30 to 60 seconds. Another simple exercise recommended by Dr. Lubetzky is to put on a sock while standing on one leg, doing so slowly and without falling.
The one-legged test is a straightforward and accessible health check that can be performed at home without any special equipment. It's not only applicable to older adults but also to younger individuals. By training your balance system from a young age, you can maintain it as you age, contributing to healthy aging.
Members of our Seniors Discount Club, we encourage you to give this one-leg test a try and share your experiences with us. How did you fare? Do you have any tips for improving balance that have worked for you? Let's discuss the importance of balance and how we can all work towards maintaining it for a safer, more active life as we age.
The study, published in the journal PLOS One, involved 40 participants who were in good health and free from neuromuscular disorders. Researchers found that the time individuals could hold a one-legged stance decreased with age. Expressly, the time declined to 2.2 seconds per decade on the non-dominant side and 1.7 seconds per decade on the dominant side for both men and women, even when controlling for body size.
This decline in balance was found to be more significant than the decrease in gait speed and muscle strength, such as hand grip and knee strength. While all these factors naturally deteriorate with age, the ability to balance on one leg showed the fastest rate of decline. This is particularly concerning because good balance is crucial for carrying out daily activities safely and without the fear of falling, which can lead to improved quality of life and healthy aging.
A study shows that the ability to balance on one leg decreases with age, and withholding time is reduced on both dominant and non-dominant legs. Credit: Unsplash
How long should you be able to stand on one leg? According to the study, a good benchmark is to hold the stance for about 30 seconds or longer if you're 69 or younger, about 20 seconds for those aged 70 to 79, and at least 10 seconds for those over 80. However, if you find yourself unable to balance on one leg for more than five seconds, it could be an indicator of a health condition, such as cardiac issues, stroke, dementia, Parkinson's disease, or even side effects from medication. In such cases, it's recommended to consult with a physician.
Improving balance as we age is not only possible but also essential. Dr. Anat Lubetzky, an associate professor of physical therapy at New York University, emphasises that balance is vital for many tasks and that we should work on all aspects of balance – static, dynamic, and overall strength. This includes not just standing on one leg but also walking while talking, turning the head, making quick turns, catching objects, navigating in the dark, and walking on different surfaces.
To enhance your balance, consider participating in fitness or balance classes, such as yoga, which often include exercises aimed at maintaining balance on each leg for about 30 to 60 seconds. Another simple exercise recommended by Dr. Lubetzky is to put on a sock while standing on one leg, doing so slowly and without falling.
The one-legged test is a straightforward and accessible health check that can be performed at home without any special equipment. It's not only applicable to older adults but also to younger individuals. By training your balance system from a young age, you can maintain it as you age, contributing to healthy aging.
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