We can all list many important health tests. Blood sugar, blood pressure, hearing, vision and more immediately come to mind. However, new research found that the ability to stand on one leg may be one of the most accurate ways to measure healthy aging.
According to the Mayo Clinic, the length of time a person can balance on one foot indicates their aging more accurately than older tests that looked at changes in strength and walking patterns. Many factors play a role in healthy aging. Balance, muscle strength and gait help a person avoid falls and remain independent.
People can train themselves to have better balance without specialized equipment and perform better on the test. It can aid their health and help prevent falls.
The study was small, using 40 people who lived independently over the age of 50. They were evenly split over and under 65. They were tested for walking, balance, grip strength and knee strength. For the balance test, they performed it several ways: on both feet with their eyes open and then closed, then on their dominant foot with their eyes open and on their nondominant foot with their eyes open. Each test lasted 30 seconds. The ability to stand on one’s nondominant leg decreased significantly with age.
A person’s ability to stand on their nondominant leg decreased at a rate of 2.2 seconds per decade. It decreased by 1.7 seconds per decade for their dominant leg. While the study was small, there was a clear pattern.
Being able to stand on one leg “is a good measure of your overall health system because balance reflects how the body’s systems are working together,” said senior author Dr. Kenton Kaufman. “Good balance provides the ability to carry out activities of daily living without the fear of falling, and this leads to improved quality of life and healthy aging.”
The tests showed that both grip and knee strength decline as people age. However, the changes were not as pronounced as the changes in balance. People’s gait didn’t change with age.
You can perform the test at home. However, we recommend against doing it if you are alone, as it could result in a fall. The test specifically aims to help people learn if they are at risk of a fall, causing one is the opposite of the goal!
Exercises like yoga can help a person improve their balance dramatically and can aid balance. You can also perform daily tasks, like putting on your socks while standing, that can help you practice. But first, you should discuss your options with your doctor to ensure the exercises you try are safe and will be effective for you.
