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It is also low impact which can give you gains while avoiding real damage.
Damage is badly understood and so easy to encounter. I personally went in for a training program under healthy heart and we did a battery of upper body exercises. After many such sessions my back muscles spasmed and it took specialist work over many weeks to release 13 separate spasms. so much for that conventional scheme.
That is an example of what can surprise yoou.
How Long You Can Balance on 1 Leg Reveals Neuromuscular Aging
When balance goes, other physical abilities—such as strength—are also affected, but balance is often the first to change. Learn simple steps for better balance.
10/24/2024Updated:11/20/2024
https://www.theepochtimes.com/health/how-long-you-can-balance-on-1-leg-reveals-neuromuscular-aging-5747352?
A simple exercise—standing on one leg—can reveal a lot about how we age, according to new research from the Mayo Clinic.
Standing on one leg is a good measure of your overall health because balance reflects how the body’s systems work together, lead study author Kenton Kaufman, a senior research scientist at the Mayo Clinic, said in a statement.
The study, published on Oct. 23 in the journal PLOS One, found a “significant decline with age” in the ability to stand on one leg.
“Balance is crucial to every aspect of life and influences participation and well-being,” Anat Lubetzky, an associate professor of physical therapy at New York University, told The Epoch Times. “It helps us navigate stairs, carry groceries, and avoid falls or serious injuries.”
As we age, our muscles, coordination, and senses weaken, making it harder to maintain balance. Unintentional falls are the leading cause of injuries among adults aged 65 and older, and most falls result from a loss of balance. Understanding these changes is essential for maintaining health and independence.
Declining Balance: A Key Indicator of AgingAccording to the study, as we age, our ability to balance on one leg decreases.
Among 40 participants over 50—all in good health and free from neuromuscular disorders—the time they could maintain a one-legged stance decreased by two seconds per decade. For instance, if someone could balance for 30 seconds in their 50s, they might only manage about 28 seconds in their 60s and around 26 seconds in their 70s.
Participants performed several balance exercises, including standing on both legs with eyes open, standing on both legs with eyes closed, and single-leg standing on each leg, each lasting 30 seconds.
In addition to balance, researchers compared other factors, such as walking speed, grip strength, and knee strength. They found that balance and knee strength show significant declines with aging. Dominant grip and knee strength also decreased every decade, with one-legged balance deteriorating fastest.
This decline in balance “can serve as a reliable and gender-independent measure of neuromuscular aging,” the researchers said, often occurring before noticeable changes in other physical abilities, such as muscle strength and walking speed.
Kaufman believes proactive steps can improve balance: Standing on one leg helps you to train your muscles and vestibular responses to maintain balance. If you can stand on one leg for 30 seconds, you’re doing well, he said.
Understanding and Monitoring Balance
While losing balance on one leg is correlated with aging, that does not mean that training for it will stop aging or aging of the nerves, according to researchers not involved in the study.
While exercises like standing on one leg can be helpful, Dr. Clifford Segil, a neurologist at Providence Saint John’s Health Center, cautions against relying solely on these tests for clinical decisions.
“Balance problems are often multifactorial, influenced by muscle weakness, neuropathy, and neurological conditions,” Segil told The Epoch Times. Neuropathy, which involves the fraying of nerves over time, is a common cause of balance issues.
“When patients experience neuropathy, we look for reversible causes like diabetes or vitamin deficiencies,” Segil said. “Identifying and treating these issues can lead to significant improvements.”
Segil and Lubetzky agree that experiencing an inability or decline in ability to stand on one leg doesn’t necessarily indicate a health problem; rather, it often reflects the challenge of the task itself, which is likely practiced less than activities like walking or standing on both feet.
As we age, balance challenges become more complex, so it’s crucial to address multiple aspects of strength and coordination, said Lubetzky. “If we practice standing on one leg, we’ll get better at standing on one leg. That’s great, but it’s not going to solve all balance problems and fall risks that happen with aging.”
“If you don’t use it, you lose it,” said Segil. “When you walk, you make sure your bones don’t get brittle, you lubricate your joints, and you maintain your muscle mass. So, in my world, the most important activity is walking. I tell my patients every day, at 10 o‘clock and 2 o’clock, go for a walk.”
“I also think we should not ignore the decrease in knee strength and grip strength. Resistance training is very important as we age and can improve function in older age,” Lubetzky said.
Training Balance for Older Adults
To enhance balance at home, Lubetzky, who has provided workshops for seniors on training for balance and preventing falls, recommends engaging in a diverse exercise program that challenges people without overwhelming them.
“In my lab, we’re developing technology to create an accessible balance monitoring tool. This would allow individuals to assess their balance more effectively at home, beyond just one-leg standing time,” she said, noting that a physical therapist can evaluate your balance and help design a personalized program tailored to your needs.
Segil suggests that if you’re experiencing difficulties with walking or balance, see a doctor or neurologist to assess underlying conditions.
Getting Started
The Mayo Clinic suggests incorporating simple exercises like balancing on one foot while brushing your teeth. Other effective exercises include standing up from a seated position without using your hands or walking heel to toe for a short distance.
It recommends starting with these exercises:
Weight shifts: Stand with your feet hip-width apart, shift your weight to the right, and lift your left foot off the floor. Repeat on the other side. Increase repetitions as your balance improves.
Single-leg stand: Practice standing on one leg while holding onto a sturdy surface for support. Gradually increase the duration as you improve.
Bicep curls: Stand with feet hip-width apart, holding a dumbbell in one hand. Lift your opposite leg and bend it at the knee while performing curls. Then, switch sides. As you improve, add repetitions or weight.
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