It works better for seniors.
A straightforward test for older adults seeking to assess their aging process involves seeing how long they can balance on one leg. According to a recent study, seniors over 50 who can maintain this position for 30 seconds demonstrate signs of healthy aging, especially if it’s not their dominant leg.
The study, published on October 23 in the journal PLOS One, found that this balance test is more effective than traditional assessments like hand grip strength, knee stability, or walking gait for evaluating healthy aging. Kenton Kaufman, the senior researcher and director of the Motion Analysis Laboratory at the Mayo Clinic, noted that balance is crucial because it encompasses not just muscle strength but also sensory inputs from vision and the vestibular system.
Kaufman highlighted the significance of monitoring balance, stating, “Poor balance increases the risk of falls, which can have severe health implications.” For this study, researchers tested 40 healthy, independent individuals aged 50 and older. Participants were divided into two groups: those under 65 and those 65 or older.
During the balance assessment, participants were instructed to stand on one leg for 30 seconds for each leg, with the option to hold their non-standing leg and keep their eyes open. They also performed additional tests standing with both feet on the ground, both with eyes open and closed. Researchers found that balance on the non-dominant leg was the most telling indicator of age-related decline among older adults.
While grip strength and knee stability also exhibited declines with age, balance proved to be a more direct reflection of the aging process. Kaufman advised that individuals can enhance their balance by regularly practicing standing on one leg, which can help maintain the necessary muscle control for stability. Since falls are the leading cause of injuries in seniors aged 65 and older, improving balance is essential. He emphasized, “If you don’t use it, you lose it; if you practice, you can maintain it. This is an easy exercise that requires no special equipment and can be done daily.”
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