The ability to resist one leg has proved to be only a precious health and longevity indicator.
Balance is a fundamental ability that we often underestimate and its importance goes beyond fall prevention.
In fact, recent studies show that the ability to stay on one leg can only be one of the best physical health indicators and longevity.
And also, it is a test that we can all do at home.
The 10 second test
In 2022, a famous study published in the scientific journal British Journal of Sports Medicine revealed that the inability to maintain this position for at least 10 seconds was associated with a risk twice higher than death in people or more.
After evaluating 1,702 individuals between 51 and 75 years of age, the authors of the research discovered that those who have not passed the test presented a significantly higher mortality rate during a 7 -year follow -up.
A new study conducted by the Mayo Clinic in the United States, with 40 healthy adults of over 50 years, has confirmed these results. According to his conclusions, published in October 2024 in the scientific journal Plos One, the ability to balance on one leg (in particular the non -dominant leg) not only decreases significantly with age, but is the best indicator of neuromuscular aging.
Until now, other parameters have been used, such as March, manual footprint or legs. Currently, it is sure that the balance is the most interested factor by age, with significant changes at every decade of life.
Here’s how we are
To maintain balance while we support ourselves in one foot, it is essential to receive information on body orientation in space. In addition, we must generate ideal muscle contractions to maintain the postural tone and activate a response coordinated by our muscles to avoid falls.
Therefore, the nervous system must be healthy and quickly react to change.
The balance depends on various systems. While Vision provides information on position and environment, the vestibular device (hearing) detects changes in the posture of the head and completes the lack of visual clues. In turn, the proprioceptive or somatossensorial system informs us about the position of the joints, the distribution of weight on the sole of the foot and on the muscle tone.
In short, all these systems send information on the position of our body to the brain, which in turn triggers an automatic response to the correct imbalances.
But muscle strength is also important, as another study indicates, especially in the elderly. The reduction of strength and coordination can lead to a higher risk of falling falls and injuries.
As we age, all these systems deteriorate, which affects our ability to maintain balance. In addition, conditions such as obesity, heart disease, hypertension and type 2 diabetes also compromise it.
The importance of exercising balance
Fortunately, the balance can be improved with the practice, exercising simple like standing on one leg or walking in a straight line or on unstable surfaces. Even the maintenance of correct muscle strength is essential. Yoga and Tai Chi Chuan, for example, are excellent to improve stability and coordination.
The expression “if it does not use, rust” applies perfectly to the context of physical form. The lack of exercise and various body stimuli can lead to a reduction in muscle strength, flexibility and balance. Keeping a training routine is essential to preserve these skills and prevent physical deterioration.
In short, the ability to balance on one leg has proved to be only a precious health and longevity indicator. Therefore, incorporating balance exercises into the daily routine can help improve stability, reduce the risk of falls and generally promote healthy aging.
*Beatriz Carpallo Porcar and Rita Galán DÃaz are physiotherapists, teachers and researchers from the physiotherapy course at São Jorge University in Spain. They are also members of the Iphysio research group in the same university.
This entry was originally published on the academic news website The conversation and republished here with a Creative Commons license. Read the original version here (in Spanish).
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
