A new one study published in the magazine PLoS One found that a simple balance test is a strong predictor of age-related decline. researchers at Mayo Clinic evaluated Handle And Knee Strength training, double and single leg balance and back and forth walking with 40 participants. Half were between 50 and 65 years old and the other half were over 65 years old.
Their main questions were: Which of these metrics are deteriorating faster and at what rate? These answers will help medical professionals develop more targeted treatments to slow this decline.
Doctors chose this one Tests Balance, muscle strength and an efficient gait – your gait pattern – contribute to quality of life as you age and are particularly important for older adults to maintain their independence.
The study concluded that one-legged balance is the best predictor of healthy aging. It was the only exercise that showed the greatest decline with age.
Balance is important for healthy aging
“Balance is important because it reflects how well the body’s systems are working together,” says Kenton Kaufman, lead author of the study, director of the Motion Analysis Laboratory and an orthopedic surgeon at the Mayo Clinic.
Around age 50, balance begins to decline, says Kaufman. This can get you in trouble There is a risk of fallingwhich, according to the WHO, is the most common cause of injury in adults over 65 years of age CDC.
“If you can’t stand on one leg for 5 seconds, then [you] “There may be a risk of a fall,” says Kaufman Assets.
According to Kaufman, good balance on one leg shows that the neurological system, visual system, and vestibular system (your inner ear, which helps you maintain balance and spatial orientation) are well coordinated.
“A good test from [balance] “Put your pants on in the morning,” says Kaufman.
How to improve your one-legged balance
Practice standing on one leg, but don’t be discouraged if you can’t maintain your balance for a full 30 seconds, says Kaufman. It’s simply a target to shoot at.
There are numerous exercises you can do at home to help improve one-legged balance. Here are a few you can try Mayo Clinic.
- Shift your weight: Stand with your feet hip-width apart. Shift your weight from one leg to the other. Lift the opposite foot off the floor for as long as you can hold it. Then switch to the other leg. Repeat.
- Tandem walking: When walking, place one foot directly in front of the other. Think about the “sobriety test” that police officers administer.
- Tai Chi: Look for group classes at local fitness centers or senior centers where you can practice this slow, balance-focused movement.
- Hip strength: Kaufman recommends strengthening your hip abductors through exercises such as clamshells with a resistance band or single leg raises while lying on your side.
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