Yahoo Lifestyle This Easy, 30-Second Test Will Tell You if You're Aging Healthfully
Wondering if you’re aging healthfully? According to a Mayo Clinic study, there’s a simple test you can do at home to find out. Researchers found that being able to stand on one leg for 30 seconds is a good indicator that someone is at low risk for falling and can live independently, signs of healthy aging.
For the study, 40 healthy adults older than 50 underwent various tests related to their balance, walking ability, grip strength and knee strength. Participants who were able to stand on one leg for 30 seconds or longer showed the most minimal signs of aging—especially if they could do it on their nondominant leg.
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Why is balance such a powerful indicator of healthy aging? Here, geriatricians explain the connection and give tips for improving balance.
How Balance Is Connected to Healthy Aging
“The three top functions that determine the risks for falling in elders are strength, balance and safety awareness,” says Dr. Elizabeth Landsverk, MD, a geriatrician and founder of Elder Consult. Dr. Monica Mahajan, MD, a geriatrician and the Medical Director at the Center for Better Aging at St. Bernard Hospital, agrees, emphasizing that good balance doesn’t just happen; it’s a result of strong muscles and joints, good coordination and good cognition.
“Good balance depends on strong muscles, especially in the legs, ankles and core, as well as flexible joints we use daily. These elements help support and provide the stability needed to maintain an upright posture and respond quickly and accurately to unexpected shifts. Additionally, good balance enables quicker reactions and the necessary adjustments to prevent a fall,” Dr. Mahajan says.
Related: This Is the #1 Sign That Someone Is 'Aging Well,' According to a Geriatrician
Dr. Mahajan explains that balance is pretty complicated. It requires the coordination of several different parts of the body, including the nervous and sensory systems. “The nervous system acts as a communicator between the brain and muscles, allowing for those quick adjustments that we use to keep our balance. The sensory system is responsible for our proprioception, or our ability to sense our own body’s position in space through the combined input from our eyes, inner ears and joints,” Dr. Mahajan says.
If a senior adult has good balance, Dr. Mahajan says this is a good indicator that they will be able to walk, climb stairs and get out of chairs and bed on their own—all key for independent living.
Dr. Marilyn Gugliucci, PhD, Professor and the Director for Geriatrics Education and Research at the University of New England, says that regularly experiencing falls and having trouble with balance can be an indicator of other health problems, such as muscle loss, poor vision, poor coordination, poor range of motion or nutritional deficiencies. She adds that falling can also be caused by one’s environment, such as lots of clutter on the floor, dim lighting, and slippery or uneven surfaces.
Dr. Gugliucci says that some medications can cause drowsiness, dizziness, confusion or weakness—all of which can increase the risk of falling. All of this is to say that falling can be a result of many different causes, so it’s important to consider these outside factors as well.
Related: The One Thing You Should Never, Ever Do if You're Over 60 and Want To Stay Healthy
How To Test and Improve Your Balance
Considering that balance is a good way to find out how healthfully you are aging, you may be wondering what a safe way to test your balance is. One way is to do what the Mayo Clinic study participants did and try balancing on one leg. “If you are in good shape, you can try standing on one leg for as long as possible. For those over 60, it is good to stand for more than 45 seconds. It’s harder than it sounds. I barely made it and need to work on this myself!" Dr. Landsverk says.
If you find it easy to balance on one leg, try doing it on your nondominant leg. Having trouble? Dr. Mahajan recommends trying to balance on one leg while touching a wall or chair with one hand to establish your initial balance. If you feel wobbly, you can use the wall or chair to steady yourself.
There are several ways to improve your balance, if you need to. All three experts recommend keeping the balancing-on-one-leg exercise in mind, using less support from the chair or wall and balancing for a longer period of time as you work up to it. They all say that exercises like tai chi and yoga can also help improve balance. And don’t forget about strength training, which is already important to do if you want to keep your bones strong.
Even if your balance isn’t where you want it to be right now, you can improve it. With effort, it’s possible to get even healthier as you age!
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Sources
Dr. Elizabeth Landsverk, MD, geriatrician and founder of Elder Consult
Dr. Monica Mahajan, MD, geriatrician and the Medical Director at the Center for Better Aging at St. Bernard Hospital
Dr. Marilyn Gugliucci, PhD, Professor and the Director for Geriatrics Education and Research at the University of New England
