New research has revealed that a simple test of standing on one leg could be an indicator of how we are aging.
Many people believe that wrinkles or gray hair are the main signs ofagingHowever, what happens inside your body isn’t always visible on the outside, and it’s much more important than the color of your hair.
A new one study suggests that a simple test – standing on one leg – could be the key to finding out how much and how you are aging. This test may be the simplest and most effective way to evaluate neuromuscular health and the overall aging process.
The test evaluates balance, which we often take for granted, without knowing that balance is a complex function since it involves the interaction between different systems of the body: muscles, bones, inner ear (vestibular system), vision and brain. These systems work together to keep you upright and stable, whether you’re walking, standing or changing position. As we age, these systems can begin to deteriorate, making it more difficult to stay in balance.
The researchers of Mayo Clinic analyzed the gait, strength and balance of 40 healthy individuals over the age of 50 to understand how aging affects these parameters. Among their results one stands out: the ability to balance on one leg, called “unipedal stance,” decreases significantly with age and it may be one of the best ways to monitor neuromuscular aging.
How the test works
The test is very simple to perform: all you need is to stand on one leg, keep your arms at your sides and maintain the position for as long as possible.
The study found that younger participants could easily hold this position for longer periods, but as the age of ten progressed, the time decreased significantly. When the people reached 70 years of age, they had much more difficulty maintaining balance.
Declining balance isn’t just about weakening muscles, it’s also about how your brain communicates with your body. As we age, our nervous system slows down and the nerves that send messages from the brain to the muscles become less efficient, making it harder to respond quickly to imbalances. This is why older adults are more prone to falls.
What makes this test particularly exciting is its simplicity. You don’t need fancy equipment or a visit to the doctor to try it. If you can stand on one leg for 10 seconds or more, that’s a good sign. If you struggle to maintain balance, it may indicate that your body is undergoing age-related neuromuscular changes.
Interestingly, the study revealed that while men generally have stronger muscles than women, there were no significant differences in balance deterioration between men and women. Both sexes experienced similar rates of decline. This means that the Flamingo pose test can serve as a universal indicator of aging for everyone, regardless of gender.
On average, the time a person can stand on one leg decreases by about 2.2 seconds per decade on the non-dominant leg and by 1.7 seconds on the dominant leg. When someone reaches their 70s, they may have difficulty maintaining their balance for even a few seconds. This sharp decline highlights why balance training and awareness are critical as we age.
Overall, the researchers say this test can be a reliable indicator of aging, even more reliable than commonly used tests.
The good news is that thebalance can be improved. Just as you can strengthen your muscles with exercise, you can train your brain and body to better maintain balance. Regular balance exercises, such as practicing the pose or do yoga or tai chican help keep the neuromuscular system in shape.
You might be interested in:
