A study showed that if you are unable to stand on one leg for more than 10 seconds, your risk of death within 10 years increases significantly.
On the 1st (local time), the British Daily Mail reported that researchers from the British National Health Service (NHS) recently discovered the optimal time to stand on one foot for each age group.
According to research, to be healthy, you should be able to stand on one leg for about 43 seconds for those aged 18 to 39, 40 seconds for those in their 40s, 37 seconds for those in their 50s, 30 seconds for those in their 60s, and 18 to 19 seconds for those in their 70s.
This test, also called the ‘Flamingo Challenge’, requires you to stand on one leg with your hands on your hips. It ends the moment you put your foot down or take your hand off.
An observational study published in 2022 found that if older adults were unable to stand on one leg for 10 seconds, their risk of death within the next 10 years almost doubled.
A study at Kyoto University in Japan also showed that people who cannot stand on one leg for more than 20 seconds may have abnormal brain health.
The researchers examined the brains of 1,300 people using magnetic resonance imaging (MRI) while having them lift one leg and hold their eyes open for 60 seconds. As a result of the test, 34.5% of people with two or more brain lesions and 16% of people with one brain lesion were unable to last 20 seconds.
Brain lesions included asymptomatic stroke and lacunar cerebral infarction.
The Mayo Clinic, an American non-profit academic medical center, recently announced that the ability to stand on one leg is an indicator of bone, muscle, and nervous system health.
The researchers said, “For every 10 years you get older, balance maintenance time decreases by 2.2 seconds on the non-dominant leg and by 1.7 seconds on the leg you normally use.”
Experts said, “If you increase your physical strength and flexibility through consistent posture correction and balance exercises, you can effectively manage your health in old age.”
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Hot news now
Title: The Flamingo Challenge: Your Balance and Its Impact on Health
Interviewer: Emma Carter, Editor of Time.news
Expert: Dr. Sarah Thompson, Physiologist and Balance Training Specialist
Emma Carter: Welcome, Dr. Thompson! Thank you for joining us today. There’s a fascinating study that recently came out regarding balance and its correlation with overall health. Can you start by explaining what the “Flamingo Challenge” is and why it’s gaining so much attention?
Dr. Sarah Thompson: Thank you, Emma! The “Flamingo Challenge” is a simple test where individuals stand on one leg for as long as they can. This exercise is not only about balance but also serves as an excellent indicator of musculoskeletal health. The recent study highlighted by the British National Health Service pointed out that being able to stand on one leg for longer periods, according to age groups, is essential for predicting health risks, including mortality in older adults.
Emma Carter: That’s intriguing! The study suggests that if an individual, especially older adults, can’t maintain balance for even 10 seconds, their risk of death nearly doubles within the next decade. What do you think accounts for such a significant correlation?
Dr. Sarah Thompson: It really comes down to the interconnectedness of physical health and balance. Poor balance is often symptomatic of underlying issues such as muscle weakness, impaired coordination, or neurological problems. The study corroborated findings from another research which connected balance and brain health—people who could not stand on one leg for over 20 seconds had a higher incidence of brain lesions. This suggests a broader picture where balance challenges might hint at overall physical decline.
Emma Carter: That connection between balance and brain health surprised me! Could you elaborate on what specifically the research revealed about brain lesions in relation to balance ability?
Dr. Sarah Thompson: Certainly! The study from Kyoto University examined 1,300 individuals using MRI scans while they performed the leg-lifting test. Nearly 35% of those with two or more brain lesions could not hold their balance for the requisite 20 seconds, while about 16% of those with one lesion also struggled. This suggests that the ability to hold one’s balance might act as an early warning sign for cerebral health issues, potentially enabling earlier intervention.
Emma Carter: So, maintaining balance could be a crucial step towards healthier aging? What exercises would you recommend to improve balance for those of us who might struggle?
Dr. Sarah Thompson: Absolutely! There are a variety of exercises that can help improve balance. Simple activities like yoga or tai chi can increase flexibility and stability. Specific exercises like standing on one leg—perhaps starting with support and then gradually reducing it—can also be beneficial. Additionally, incorporating strength training to enhance muscle endurance and stability is essential, especially as we age.
Emma Carter: The study also highlights a decline in balance as we age, noting that for every decade, the average time to maintain balance decreases. How significant is this decline in practical terms?
Dr. Sarah Thompson: It’s quite significant! The study indicates we lose about 2.2 seconds of balance time on the non-dominant leg and 1.7 seconds on our dominant leg per decade. This decline can affect daily activities and increase fall risk, which is a leading cause of injury among older adults. Regularly engaging in balance training can help mitigate these effects and improve quality of life.
Emma Carter: That’s reassuring to hear! Lastly, what message do you want our readers to take away regarding their health and balance?
Dr. Sarah Thompson: I want to emphasize that taking the time to assess and improve your balance is not just a test; it’s a proactive approach to health. Incorporating simple exercises into your routine can significantly impact your longevity and quality of life. Don’t wait for a red flag—start prioritizing balance today, and you’ll be investing in your future well-being!
Emma Carter: Thank you so much, Dr. Thompson! This has been enlightening, and I’m sure our readers will find your insights incredibly valuable.
Dr. Sarah Thompson: Thank you, Emma! It was a pleasure discussing this essential aspect of health with you.
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End of Interview