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Have you ever considered the role of balance in your daily life? It's not just about preventing falls; good balance is also a strong indicator of longevity and healthy aging. [1]
One simple yet effective way to improve and assess your balance is by standing on one leg. It might sound too easy to be beneficial, but this simple exercise can have surprising health benefits...
As we age, our balance can naturally decline. This is due to a variety of factors. Firstly, our muscle strength and flexibility tend to decrease over time, which can affect our stability and coordination [2]. Secondly, changes in our vision and inner ear function can also impact our balance [3].
Our vision provides important information to our brain about our environment, while our inner ear contains structures that help us sense our body's position and movement. As we age, these systems may not function as effectively as they once did, leading to challenges with balance [3].
Despite these challenges, it's important to note that age-related decline in balance is not inevitable. Regular physical activity, including balance exercises like standing on one leg, can significantly improve balance and reduce the risk of falls in older adults [4]. So, no matter your age, it's never too late to start working on your balance.
When you stand on one leg, you engage the muscles in your core, hips, and lower body, including your abdominal muscles, obliques, and the gluteus medius in your buttocks. These muscles are essential for stability and posture, and strengthening them can help prevent falls and injuries [1].
Balance exercises like standing on one leg can also benefit your brain. They stimulate the cerebellum, the part of the brain responsible for coordinating voluntary movements, including balance and coordination. Regularly challenging your balance can help keep these neural connections strong, potentially improving cognitive function and slowing cognitive decline [1].
Interestingly, balance exercises can also predict longevity and healthy aging. A study published in the "American Journal of Preventive Medicine" found that individuals who could balance on one leg for longer periods were less likely to die from all causes. This suggests that maintaining good balance could contribute to a longer, healthier life [1].
So, how can you assess your balance?
Here's a simple test:
Remove your shoes and stand straight with your hands on your hips.
Lift one foot off the ground and see how long you can maintain this position.
The test ends when you either move your standing foot or place your lifted foot back on the ground.
Repeat the test three times and record the best time.
Then, perform the same test with your eyes closed.
You might find that your balance is significantly challenged when your eyes are closed. This is normal, as closing your eyes removes visual cues that help maintain balance [5].
Under 40: Aim for 45 seconds with eyes open, 15 seconds with eyes closed.
Aged 40-49: Try for 42 seconds open, 13 seconds closed.
Aged 50-59: Strive for 41 seconds open, 8 seconds closed.
Aged 60-69: Aim for 32 seconds open, 4 seconds closed.
Aged 70-79: Try for 22 seconds open, 3 seconds closed.
Remember, these are just benchmarks. Everyone's balance abilities are different, and many factors can influence balance, including overall health, physical fitness, and even the time of day. The goal is not to achieve a specific time but to practice regularly and strive for gradual improvement [6].
In addition to improving balance, standing on one leg can also enhance your coordination and reflexes. This is because maintaining balance requires the coordinated effort of several body systems, including the visual, vestibular (inner ear), and proprioceptive (sensory receptors) systems. By regularly challenging your balance, you can help keep these systems sharp and responsive, which can improve your overall coordination and reflexes [7].
Balance exercises like standing on one leg can also promote joint health. They help to strengthen the muscles that support your joints, which can reduce the risk of joint-related injuries and conditions such as arthritis. Moreover, balance exercises can also improve joint proprioception, which is your body's ability to sense the position and movement of your joints [8].
Lastly, standing on one leg can help improve your posture. This is because maintaining balance requires you to engage your core and maintain a straight, aligned posture. Over time, this can strengthen the muscles responsible for maintaining good posture, helping you to stand taller and move more efficiently [9].
Incorporating balance exercises, like standing on one leg, into your daily routine can be simple. You can do it while brushing your teeth, waiting for the kettle to boil, or during TV ad breaks. It's a small change that can yield significant benefits for your physical health, brain health, and longevity[10].
Maintaining and improving balance is an essential part of healthy aging. So why not give it a try? Stand on one leg while brushing your teeth or waiting for the kettle to boil. It's a small change that can yield significant benefits for your physical health, brain health, and longevity. Remember, it's not about achieving a specific time but about practicing regularly and striving for gradual improvement. As you continue to challenge your balance, you'll not only enhance your physical strength and stability but also contribute to your cognitive health and overall longevity. So, take a stand for your health - one leg at a time!
1. How often should I do balance exercises?
There is no strict rule, but it is recommended to do balance exercises at least 3 times a week. Even a few minutes each day can make a difference[11].
2. Can balance exercises help if I have a chronic condition?
Yes, balance exercises can be beneficial for people with various chronic conditions, including arthritis and heart disease[12].
3. Are there other balance exercises I can try?
Yes, there are many other balance exercises you can try, such as:
Heel-to-toe walk
Leg lifts
Tai chi
Yoga
Pilates
The key is to find exercises that you enjoy and are suitable for your fitness level[13].
4. What should I do if I lose my balance during these exercises?
It's normal to lose your balance occasionally while doing these exercises. Try to stay relaxed and focus on a fixed point to help maintain your balance. If necessary, stand near a wall or a sturdy piece of furniture that you can hold onto for support[14].
5. I find it difficult to balance on one leg. What can I do?
If you're finding it challenging to balance on one leg, don't worry. Balance is something that can be improved with practice. Start by holding onto a sturdy piece of furniture for support, and as your balance improves, gradually reduce your reliance on the support[15].
6. Can balance exercises help with weight loss?
While balance exercises like standing on one leg aren't typically high in calorie burn, they do contribute to a more active lifestyle and can help tone your muscles. For weight loss, it's best to combine balance exercises with aerobic activities and a balanced diet[16].
7. Can balance exercises help with back pain?
Yes, balance exercises can help alleviate back pain by improving posture and strengthening the core muscles, which provide support for the back[17].
8. How long should I hold each balance position?
As a beginner, start with holding each balance position for 10-20 seconds. As you get stronger, you can gradually increase the duration of each hold[18].
9. How many times should I repeat each balance exercise?
Again, as a beginner, start with repeating each balance exercise 3-5 times. As you get stronger, you can gradually increase the number of repetitions[19].
10. What if I have pain during a balance exercise?
If you have pain during a balance exercise, stop immediately. Pain is a sign that you are doing too much, too soon. Reduce the intensity of the exercise or take a break[20].
11. What are some tips for improving my balance?
Do balance exercises regularly. The more you practice, the better your balance will become.
Start with simple exercises and gradually progress to more challenging ones.
Find exercises that you enjoy and that are appropriate for your fitness level.
Use a sturdy surface for support, if needed.
Be patient and don't give up. It takes time and practice to improve your balance[21].
This article is for general information only and in not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1] Bohannon, R. W., Bubela, D. J., Magasi, S. R., Wang, Y. C., & Gershon, R. C. (2010). Sit-to-stand test: Performance and determinants across the age-span. Isokinetics and Exercise Science, 18(4), 235-240.
[2] Bird, M. L., Hill, K. D., & Fell, J. W. (2013). A randomized controlled study investigating static and dynamic balance in older adults after training with Pilates. Archives of Physical Medicine and Rehabilitation, 94(1), 43-50.
[3] Lord, S. R., & Menz, H. B. (2000). Visual contributions to postural stability in older adults. Gerontology, 46(6), 306-310.
[4] Sherrington, C., Fairhall, N. J., Wallbank, G. K., Tiedemann, A., Michaleff, Z. A., Howard, K., ... & Lord, S. R. (2019). Exercise for preventing falls in older people livingin the community. Cochrane Database of Systematic Reviews, (1).
[5] Lord, S. R., & Webster, I. W. (1990). Visual field dependence in elderly fallers and non-fallers. International Journal of Aging and Human Development, 31(4), 267-277.
[6] Springer, B. A., Marin, R., Cyhan, T., Roberts, H., & Gill, N. W. (2007). Normative values for the unipedal stance test with eyes open and closed. Journal of Geriatric Physical Therapy, 30(1), 8-15.
[7] Horak, F. B. (2006). Postural orientation and equilibrium: what do we need to know about neural control of balance to prevent falls?. Age and ageing, 35(suppl_2), ii7-ii11.
[8] Røgind, H., Bibow-Nielsen, B., Jensen, B., Møller, H. C., Frimodt-Møller, H., & Bliddal, H. (1998). The effects of a physical training program on patients with osteoarthritis of the knees. Archives of Physical Medicine and Rehabilitation, 79(11), 1421-1427.
[9] Smith, M., Chang, A. T., & Seale, H. (2010). A systematic review of the effects of proprioceptive neuromuscular facilitation stretching on balance. Physical and Occupational Therapy in Geriatrics, 28(3), 241-258.
[10] Sherrington, C., Michaleff, Z. A., Fairhall, N., Paul, S. S., Tiedemann, A., Whitney, J., ... & Lord, S. R. (2017). Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24), 1750-1758.
[11] American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins.
[12] Cooney, J. K., Law, R. J., Matschke, V., Lemmey, A. B., Moore, J. P., Ahmad, Y., ... & Thom, J. M. (2011). Benefits of exercise in rheumatoid arthritis. Journal of Aging Research, 2011.
[13] Howe, T. E., Rochester, L., Neil, F., Skelton, D. A., & Ballinger, C. (2011). Exercise for improving balance in older people. Cochrane Database of Systematic Reviews, (11).
[14] Sherrington, C., Tiedemann, A., Fairhall, N., Close, J. C., & Lord, S. R. (2011). Exercise to prevent falls in older adults: an updated meta-analysis and best practice recommendations. New South Wales Public Health Bulletin, 22(3-4), 78-83.
[15] Shumway-Cook, A., & Woollacott, M. (2007). Motor control: translating research into clinical practice. Lippincott Williams & Wilkins.
[16] Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science inSports & Exercise, 41(2), 459-471.
[17] Macedo, L. G., Latimer, J., Maher, C. G., Hodges, P. W., McAuley, J. H., Nicholas, M. K., ... & Stanton, C. J. (2009). Effect of motor control exercises versus graded activity in patients with chronic nonspecific low back pain: a randomized controlled trial. Physical Therapy, 89(3), 248-258.
[18] Shumway-Cook, A., & Woollacott, M. (2007). Motor control: translating research into clinical practice. Lippincott Williams & Wilkins.
[19] Shumway-Cook, A., & Woollacott, M. (2007). Motor control: translating research into clinical practice. Lippincott Williams & Wilkins.
[20] American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins.
[21] Sherrington, C., Michaleff, Z. A., Fairhall, N., Paul, S. S., Tiedemann, A., Whitney, J., ... & Lord, S. R. (2017). Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24), 1750-1758.