The length of time a person can stand on one leg is a more meaningful measure of aging than changes in strength or gait, according to new research.
The study was conducted by a team led by Asghar Rezaei, of the Mayo Clinic in Rochester, Minnesota, United States.
Walking efficiently, maintaining good balance and having sufficient muscle strength contribute significantly to the independence and well-being of people as they age. How these factors change, and how quickly, can help doctors develop programs to ensure healthy aging. Individually, people can practice their balance ability without special equipment and work to maintain that ability over the years, as much as possible.
In this study, 40 healthy, independent people over the age of 50 underwent tests of gait, balance, grip strength and knee strength. Half of the participants were under 65; the other half were 65 or older.
In the balance tests, participants stood on the force plates in different situations: with both feet with eyes open, with both feet with eyes closed, on the non-dominant leg with eyes open, and on the non-dominant leg with eyes dominant with their eyes open. The trials lasted 30 seconds each.
Standing on one leg – particularly the non-dominant leg – showed the greatest rate of decline with age.
The results of the study indicate that if a person can stand on one leg for 30 seconds, he or she has a good ability to maintain balance. If you don’t hold out that long, you might lose your faculties. (Photo: Amanda Mills/CDC)
“Balance is an important measure because, in addition to muscle strength, it requires input from vision, the vestibular system, and the somatosensory systems,” explains D. Kenton Kaufman, co-author of the study and director of the Movement Analysis Laboratory at the University of Los Angeles. Mayo Clinic. “Changes in balance are noticeable. If you have poor balance, you are at risk of falling, whether you move or not. Falls represent a serious health risk with serious consequences.”
Unintentional falls are the leading cause of injuries among people over the age of 65. Most falls among older adults are due to loss of balance.
In one of the tests, researchers used a custom-made device to measure participants’ grip. For the knee strength test, participants sat down and were asked to extend their knee with as much force as possible. Both grip strength and knee strength tests were on the dominant side. Grip strength and knee strength showed significant declines each decade, but not as much as balance. Grip strength declined at a faster rate than knee strength, making it a better indicator of aging than other measures of strength.
For the walking test, participants walked back and forth along an 8-meter flat walkway at their own pace and speed. Gait parameters did not change with age. This was not a surprising result since the participants walked at their normal pace, not their maximum pace, as Dr. Kaufman claims.
The researchers identified no gender differences in gait and balance tests, indicating that male and female individuals were equally affected by age.
The person can test their balance ability by trying to stand on one leg for 30 seconds. This can also be a way to train muscular and vestibular coordination to maintain correct balance. “If the person can stand on one leg for 30 seconds, they’re fine,” Kaufman says.
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Interview Between Time.news Editor and Expert
Editor: Welcome to Time.news, where we dive deep into the latest findings that impact our lives. Today, we have the pleasure of speaking with Dr. D. Kenton Kaufman, a co-author of a groundbreaking study from the Mayo Clinic that sheds new light on aging. Dr. Kaufman, thank you for joining us.
Dr. Kaufman: Thank you for having me! It’s great to discuss our research on such an important topic.
Editor: Your study suggests that the ability to stand on one leg is a more meaningful measure of aging than strength or gait changes. Can you elaborate on why balance is such a critical indicator?
Dr. Kaufman: Absolutely. Balance is multifaceted; it involves not only muscle strength but also visual cues, vestibular input from our inner ear, and sensory feedback from our body. When we assess balance by standing on one leg, especially the non-dominant leg, we are getting a comprehensive look at how well these systems are functioning together. It’s a telling sign of overall health as we age.
Editor: That makes perfect sense. In your study, you conducted tests with participants over 50. What did you find regarding the differences between those under 65 and those 65 or older?
Dr. Kaufman: We observed a notable decline in balance performance, particularly in the older group. It turns out that the ability to stand on one leg for 30 seconds is a crucial benchmark. Those who struggle to maintain that position may be at a higher risk for falls and other challenges associated with aging. This decline underscores the need for proactive measures in maintaining balance throughout our lives.
Editor: Speaking of proactive measures, what can individuals do to improve or maintain their balance as they age?
Dr. Kaufman: The good news is that practicing balance doesn’t require any special equipment. Simple exercises at home, such as standing on one leg or moving with a focus on balance, can make a significant difference. Incorporating these practices into daily routines can improve stability, reduce the risk of falls, and ultimately enhance independence.
Editor: That sounds accessible! Now, considering the increasing aging population, how do you envision this research influencing healthcare practices?
Dr. Kaufman: As we aim to ensure healthier aging, our findings can inform doctors and health professionals in developing targeted programs for their patients. By prioritizing balance assessments alongside strength and gait evaluations, we can create holistic approaches to physical health and greater emphasis on fall prevention strategies.
Editor: It’s fascinating how this simple test can lead to tangible improvements in quality of life! Before we wrap up, what message would you like to leave with our readers regarding aging and their health?
Dr. Kaufman: I urge everyone not to underestimate the importance of balance as a key indicator of health. It’s never too late to start focusing on balance exercises, which can greatly enhance both independence and well-being as we age. Every little bit helps!
Editor: Thank you, Dr. Kaufman, for your valuable insights and for sharing this important research with us. It’s crucial that we all take steps towards better health as we move through life.
Dr. Kaufman: Thank you for the opportunity! Let’s continue to promote awareness about healthy aging and balance.
Editor: And thank you to our audience for tuning in! Remember, your balance today might just determine your independence tomorrow. Until next time!