new study Published in a magazine PLoS One We discovered that a simple balance test is a powerful indicator of age-related decline. Mayo Clinic researchers evaluated 40 participants’ grip and knee strength, double- and single-leg balance, and forward-backward gait. Half were between the ages of 50 and 65, and the other half were over 65.
Their main questions were: Which of these indicators deteriorate faster and at what rate? These answers may help medical professionals create more targeted treatments to slow these declines. Helpful.
Clinicians chose these tests because balance, muscle strength, and efficient gait, or gait pattern, contribute to quality of life as we age and are especially important for older adults to maintain independence. It’s for a reason.
The study concludes that single-leg balance is the best indicator of healthy aging. This was one of the exercises that showed the steepest decline with age.
Balance is key to healthy aging
“Balance is important because it reflects how well the body’s systems work together,” said the study’s lead author, director of the Movement Analysis Institute and Mayo Clinic’s Kenton Kaufman, who is also an orthopedic surgeon, says.
According to Kaufman, people begin to lose their balance around the age of 50. This can put you at risk of falling, which is reported to be the leading cause of injury in adults over 65 years of age. CDC.
“If you can’t stand on one leg for five seconds, [you] There may be a risk of falling,” Kaufman said. luck.
Kaufman said being able to balance on one leg indicates that the nervous, visual, and vestibular (inner ear) systems that help maintain balance and spatial awareness are well-coordinated. I am.
“Good test. [balance] “I put on my pants in the morning,” Kaufman says.
How to improve single leg balance
Practice standing on one leg. But don’t be discouraged if you can’t maintain your balance for 30 seconds, Kaufman says. It’s just a target to shoot at.
There are many exercises you can do at home to help improve your balance on one leg. I’ll try some below. mayo clinic.
- Weight Shift: Stand with your feet hip-width apart. Shift your weight from one foot to the other. Lift your opposite leg off the ground as far as you can hold it. Then move to the opposite leg. repeat.
- Tandem walking: Place one foot directly in front of the other as you walk. Think of the “sobriety tests” used by police officers.
- Tai Chi: Look for group classes at your local fitness center or senior center where you can practice slow, balance-oriented movements.
- Hip strength: Kaufman recommends strengthening your hip abductors with exercises like clamshells with a resistance band and leg raises while lying on your side.
Learn more about healthy aging below.