Standing on one leg seems like such a simple thing, but after a certain age it becomes more difficult. It is therefore a good measure of aging, even better than the decline in muscle strength or walking ability.
That shows a new study from the American Mayo Clinic. “Forty healthy people over the age of 50 participated in this study,” says researcher Julie Vera Scientias.nl. “Half were younger than 65, the other half older than 65. We measured their grip strength and knee strength on the dominant side.” For example, the participants had to make a fist with their right hand if they were right-handed.
“We also measured their balance on a force plate in different situations, each for 30 seconds. We measured their walking pattern with an optical motion recording system while they walked on a flat surface. And we also calculated their so-called dynamic stability margin while walking.”
A significant decrease
For example, during the balance tests, participants had to stand on both feet with eyes open, on both feet with eyes closed, and on the non-dominant and dominant legs with eyes open. During the single-leg tests, participants were allowed to hold the other leg in any position they desired.
Standing on one leg — specifically on the non-dominant leg — showed the greatest decline with age. “Under the age of 65, people stood on their dominant leg for an average of 21 seconds, on their non-dominant leg for 23 seconds. Those over the age of 65 were able to balance on their dominant leg for 11 seconds and on the non-dominant leg for 11 seconds as well,” says the researcher. A significant decrease of no less than 12 seconds on the non-dominant leg.
Risk of falling
But why does that say so much about healthy aging? “Balance is an important measure because, in addition to muscle strength, it also requires input from vision, the vestibular system and the somatosensory system (which controls the muscles, ed.),” adds lead researcher Kenton Kaufman, who is also director of the Motion Analysis Laboratory of the Mayo Clinic. “Changes in balance are important to keep an eye on. With poor balance you run the risk of falling, regardless of whether you move. Falling poses a serious health risk with major consequences.”
How is it possible that our balance deteriorates so much over the years? “This loss of balance is because our balance system and our neuromuscular system are aging,” Vera explains.
The researchers did two more tests to see whether they could say as much or more about aging. They used a special device to measure the participants’ grip strength. For the knee strength test, participants sat and were asked to extend their knee as forcefully as possible. Pincer strength and knee strength decreased significantly per decade, but not as much as balance.
During the gait test, participants walked back and forth on a flat 8-meter track, at their own pace and speed. Gait patterns did not change with age. This wasn’t surprising, since participants walked at their normal pace and not at maximum speed, Kaufman says.
Simple test
“Overall, we tested several factors that are known to decrease with age. The factor that decreased the most was balance on one leg. This is useful information because it is a simple test that anyone can do at home to determine if they are at risk of falling. It is also an exercise that can help improve balance.”
“Because if you don’t use it, you lose the skill,” Kaufman emphasizes. So it is crucial to keep practicing. “There are various exercises that improve balance. The first exercise is – as expected – standing on one leg. Other exercises include tandem walking, strengthening the hip muscles, rocking your foot to the heel and then to the toes, walking and tai chi. Improving your balance reduces the risk of falls and possible injuries,” he concludes.
Can You Stand on One Leg? The Harrowing Truth About Aging
Let’s face it, folks: standing on one leg is what we used to do as kids, right before we fell over and pretended it was part of our routine. But for many of us over 50, it’s not a game anymore — it’s like a tragic circus act without the makeup! A new study from the prestigious Mayo Clinic reveals that as we age, our ability to balance on one leg diminishes faster than my willpower at an all-you-can-eat buffet. Who knew a simple task could turn into such an elaborate performance, eh?
The Simple Test that Reveals the Complexities of Aging
Now, you might be asking, “What exactly does standing on one leg have to do with getting old?” Well, according to researcher Julie Vera, it turns out that a good balance test can be an even better predictor of aging than the usual suspects: muscle strength and the inevitable risk of fainting during grandma’s bingo night! “Forty healthy people over the age of 50 participated in this study,” Vera claims, meaning we’ve got an exciting cohort more thrilling than your favorite retirement home sing-along.
Half of these participants were under 65 and the other half were older than 65. And no, they didn’t just practice their balance by carrying their grandkids around. They literally measured grip strength, knee strength, and even the participants’ walking patterns using fancy technology. Imagine that! While you’re struggling to find the right shoes, researchers are over here analyzing your gait like it’s Shakespearean theatre.
The Gripping Findings
Now, let’s check out the juicy part: the balance tests. Participants had to stand on both feet with their eyes open and, shocker, with their eyes closed too! I can barely balance on two feet after one bad lunch, and here they are, putting my balancing act to shame. But here’s the kicker: those over 65 could only manage to stand on one leg for an average of 11 seconds. In contrast, the vibrant youngsters under 65 were strutting around like peacocks, racking up averages of 21 seconds on their dominant legs! Talk about embarrassing for the oldies — next time we have “family fun time,” I can see it ending in tears—or at least a humble pie-eating contest.
Why Balance Matters More Than Date Night
So why is this all so critical? Balance isn’t just a trick to impress your friends at parties; it involves your vision, the vestibular system, and your somatosensory system. You know, the kind of stuff that tells your brain, “Hey! You’re tipping over!” Without it, you might as well launch yourself into the nearest shrubbery. Kenton Kaufman, the director of the Motion Analysis Laboratory at the Mayo Clinic, points out you’re at risk of falling whenever your balance goes haywire. And let’s be honest, falling from any height above your coffee table is a serious health risk. Plus, we all know the only thing worse than falling is falling and breaking something, then having to tell the doctor how it happened.
Stepping Up: The Importance of Balance Exercises
But fear not! It turns out that balance can be improved with exercises. “If you don’t use it, you lose it,” Kaufman says. Shocking, I know. Turns out that standing on one leg isn’t just an embarrassing party trick; it’s a critical measure to gauge your risk of falls.
Some recommended exercises include standing on one leg (yes, that’s the first one), tandem walking (aka walking in a straight line and trying not to feel like a tightrope walker), strengthening those hip muscles, and practicing tai chi. Just imagine your friends watching you rock back and forth like a toddler having a meltdown over candy. “Look at me!” you can proudly proclaim, “I’m a balance expert!”
A Call to Action
So, before you haul out the birthday candles for your next big bash, give standing on one leg a whirl. If you find yourself toppling over faster than a discount vase at a yard sale, it might be time to incorporate some balance exercises into your routine. The reality of aging can be a bit of a bummer, but hey, with a little practice and courage, we just might navigate the fine line of existence better than we think. Remember, falling may not just be an embarrassing stumble; it could lead to significantly more uninvited challenges. Like shopping for a new pair of orthopedic shoes!
It’s a jungle out there, and the best way to handle it is to stand—on one leg or both! So, keep wobbling and stay balanced, my friends!
