Mastering the One-Leg Balance: A Simple Test to Gauge Your Fitness Level

As we grow older, maintaining a balanced lifestyle often becomes synonymous with focusing on a nutritious diet and regular exercise. However, stability and the ability to move safely are equally crucial components of healthy aging. A simple test of balance can be a strong indicator of overall physical health, according to recent research.

A study conducted by researchers from the Mayo Clinic has shed light on this. The team assessed 40 healthy individuals aged 50 and above, half of whom were 65 or older. The participants underwent various tests, including walking a half mile at a comfortable pace and evaluating their upper and lower body strength through grip and knee-extension exercises.

Balance was a key focus of the study. Participants were asked to stand on both feet with their eyes open and closed and then to balance on one leg for at least 30 seconds. A final test involved standing on a sensor platform to measure weight shifting while balancing on one leg for as long as possible.

Interestingly, while walking gait remained consistent across ages, a “significant decline” in strength was observed as participants aged. This decline was mirrored in the balance tests. Participants over 65 could balance on their nondominant leg for an average of 11 seconds, compared to 17 seconds for the younger group. Older individuals also showed more weight shifting on their planted foot.

The study concluded that the duration one can stand on one leg is a critical indicator of aging, surpassing other factors like grip strength or gait. Kenton Kaufman, PhD, the study’s senior author, emphasized the importance of balance, stating, “If you have poor balance, you’re more likely to fall.”

Dr. Kaufman further explained the benchmarks for balance: “If you can’t stand on your leg for five seconds, you’re at risk of falls. If a person can stand on their leg for 30 seconds, they’re doing really well, especially if they’re older.”

This connection between balance and healthy aging isn’t new. A 2022 study in the British Journal of Sports Medicine found an 84 percent increase in the risk of death for seniors unable to balance on one leg for 10 seconds over a seven-year period.

The good news is that balance can be improved with targeted exercises. Andrea Lepcio, founder of Mighty Fit, recommends simple single-leg exercises like “rock the boat.” This involves standing on both legs, lifting one leg to the side, and holding for 30 seconds before switching sides. Using a chair or wall for support initially can be helpful.

Yoga poses like the tree pose are also beneficial. This involves standing on one leg while placing the foot of the other leg against the standing leg. A simple balancing walk can further enhance stability. Lepcio advises, “Walk forward slowly by placing the heel of one foot right ahead of the toe of the other foot…As you gain confidence, try slowly turning your head from side to side as you progress forward.”

Incorporating these exercises into your routine can help maintain and even improve balance, contributing to a healthier and safer aging process.

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