Can Standing on One Leg Reveal Your Biological Age?
Yoga is widely known for its benefits to flexibility and overall well-being. But did you know a single yoga pose could be a powerful indicator of your health and aging process? Research suggests that your single-leg balance might hold the key.
A new study from the Mayo Clinic has found that the ability to balance on one leg could be a better measure of aging than changes in strength or gait. The study involved testing various aspects of physical function in participants, including grip strength, knee extension exercises, gait analysis, and balance assessments.
- Grip strength: A handheld device was used to measure upper body strength.
- Knee strength: Knee extension exercises assessed lower body strength.
- Gait: Participants walked at their own pace on a designated path while a motion analysis system captured their movements.
- Balance: Participants stood on plates that measured balance during four different scenarios: on both feet with eyes open, with eyes closed, and on the dominant and non-dominant leg with eyes open. Participants could hold the leg they weren’t standing on where they wanted.
The results revealed a direct correlation between age and balance decline. Researchers found that the duration a person could stand on a single leg significantly decreased with age, particularly in the non-dominant leg. This decline was observed across all genders and was more pronounced than the decline in gait and muscle strength.
“Balance is an important measure because, in addition to muscle strength, it requires input from vision, the vestibular system, and the somatosensory systems,” explained Kenton Kaufman, Ph.D., senior author of the study and director of the Motion Analysis Laboratory at Mayo Clinic.
According to Dr. Kaufman, changes in balance can indicate a risk of falls, emphasizing the significance of maintaining good balance for overall health. Falls are a leading cause of injuries among adults, particularly those aged 65 and older. The researchers highlight that the ability to stand on one leg for at least 30 seconds indicates good balance.
But don’t worry, incorporating balance exercises into your routine is a simple and effective way to improve your balance and potentially reduce your risk of falls.
The Bottom Line
This research adds to a growing body of evidence suggesting that balance is a crucial indicator of overall health and aging.
A previous study published in the British Journal of Sports Medicine in June 2022 found that individuals who struggled to stand on one leg for 10 seconds had an 84% higher risk of death over the next seven years.
“If you don’t use it, you lose it. If you use it, you maintain it,” Dr. Kaufman emphasized. “It’s easy to do. It doesn’t require special equipment, and you can do it every day.”
Ready to Test Your Balance?
Visit your doctor or a physical therapist to learn more about how to incorporate balance exercises into your routine and improve your overall health and well-being.