Balance It is so basic that we often take it for granted, but its importance goes far beyond us withholding upright. In fact, recent studies have shown that the ability to put on one leg can be one of the best physical indicators of the total number health and longevity. Moreover, it is a test that we can all do at home.
One broadly reported study, published in 2022. in the British sports medicine magazine, it found that the inability of this position was at least 10 seconds associated with twice the risk of death in people aged 50 and over. After an estimate of the 1,702 individual aged 51 to75, the authors of the study revealed that those who failed the test had a significantly higher mortality rate within 7 years.
A recent study in Mayo Clinic of 40 healthy adults older than 50 confirmed these findings. According to their conclusions, published in October 2024. in the magazine Ploše one, the possibility of balance on one leg (especially non-dominant leg) not only is significantly rejected with age, but is the best indicator of neuromuscular aging.
To date, other parameters such as home, strengthening strength or leg strength have been used to measure aging. However, now it is certain that the equilibrium is the most worse age, with significant changes in every decade of life.
As we remain upright
To maintain our balance while standing on a single leg, the brain must receive information about the orientation and position of the body in space. We also need to create real muscle contractions in order to maintain a posture and coordinate our muscles To prevent us from falling. All this requires a healthy nervous system that can react quickly to small changes.
The balance depends on multiple systems. While the vision provides information about the position and environment, the inner ear reveals changes in the head position and complements visual signals. The propriative system, which tells us where our limbs, provides information on the common position, growing weight on the soles of foot and muscle tone.
All these systems send information about the position of our body into the brain, which in turn starts automatically response to the correct imbalances.
Other studies highlighted the importance of muscle strength, especially in older people. Reduced muscle strength and coordination can lead to increased risk of falls and injuries as older we are.
All these systems worsen as we age, affecting our ability to maintain balance. Terms such as obesity, heart disease, hypertension and type 2 diabetes can also jeopardize our balance.
How to exercise balance
Fortunately, the balance is something you can improve with practice, exercises as simple as standing on one leg, walking straight or walking or standing on unstable surfaces. It is also important to maintain the appropriate muscle strength. For example, Yoga and Tai Chi, both are excellent ways to improve stability and coordination.
Maintaining physical fitness is the case of “use or lose”. Lack of exercise and various bodily stimuli can lead to a reduction in muscle, flexibility and balance. Maintaining exercise routine is crucial to preserve these abilities and prevent physical decay.
The possibility of equilibrium on one leg is proven, a valuable indicator of health and longevity. Including exercises in the balance in your daily routine can help you improve stability, reducing the risk of falls and, more general, health age.
Beatriz Carpallo Porcar and Rita Galán Díaz are physiotherapists, which are part of teaching and research staff in physiotherapy at the University of San Jorge. This article was published from the conversation under the Creative Commons license. Read Original article.