How long can you stand on one leg? This simple test is one clear indicator of physical aging

The balance is so fundamental that we often accept it for granted, but its meaning goes far beyond keeping us in a vertical position. In fact, recent studies have shown that the ability to stand on one leg can be one of the best physical indicators of general health and longevity. What’s more, this is a test that we can all do at home.

One commonly reported study, published in 2022 in British Journal of Sports MedicineHe stated that the inability to maintain this position for at least 10 seconds was associated with a two -time increased risk of death in people aged 50 and older. After assessing 1702 people aged 51-75, the authors of the study found that those who did not pass the test had a much higher mortality rate in the 7 years of observation.

Newer Mayo clinic test Of the 40 healthy adults over the age of 50, they confirmed these discoveries. According to their conclusions, Published in October 2024 in the magazine Plos OneThe ability to balance one leg (especially a non-dominant leg) not only decreases significantly with age, but is the best indicator of nervous-media aging.

Until now, other parameters such as gait, grip force or leg strength was used to measure aging. However, it is now certain that balance is a factor most affected by age, with significant changes in every decade of life.

How we stay upright

To maintain balance, standing on one foot, the brain must receive information about orientation and body position in space. We also need to generate adequate muscle spasms to keep the attitude and coordinate our muscles to prevent us from falling over. All this requires a healthy nervous system, which can quickly react to small changes.

The balance depends on many systems. While Vision provides information about the position and the environment, the inner ear detects changes in the head position and complements visual signals. . Proprioceptive systemwho tells us where our limbs are, provides information Common positionDistribution of weight on the sole of the foot and tons of muscles.

All these systems send information about the location of our body to the brain, which in turn causes automatic response to correct imbalances.

Other tests They emphasized the importance of muscle strength, especially in the elderly. Reduced muscle strength and coordination can lead to an increased risk of falls and injuries as aging.

All these systems deteriorate as aging, affecting our ability to maintain balance. States such as obesity, heart disease, hypertension and type 2 diabetes can also They prohibit our balance.

How to balance

Fortunately, balance is something that you can improve through practice, through exercises as simple as it stands on one leg, walking in a straight line or walking or standing on unstable surfaces. It is also necessary to maintain adequate muscle strength. For example, yoga and tai chi are great ways to improve stability and coordination.

Maintaining physical fitness is a “use or lose it” by chance. Lack of exercises and various body stimuli can lead to a decrease in strength, elasticity and muscle balance. Maintaining an exercise routine is crucial for maintaining these skills and preventing physical deterioration.

The ability to balance one leg is a proven, valuable indicator of health and longevity. Taking into account balance exercises for everyday routine can help improve stability, reduce the risk of falls and, more generally, older aging.