Balance is a fundamental ability that we often take for granted and whose importance goes beyond preventing us from falling. In fact, recent studies have shown that the ability to sustain us on one leg can be one of the best physical indicators of the general state of health and longevity. And, in addition, it is a test that we can all do at home.
The 10 seconds test
In 2022, a famous research that was published in the magazine ‘British Journal of Sports Medicine‘He revealed that the inability to endure in that position at least 10 seconds was associated with a risk of death twice higher in people from the age of 50. After evaluating 1,702 individuals between 51 and 75, the authors found that those who did not pass the test had a significantly higher mortality rate for a follow -up of 7 years.
A new study conducted by the May Clinic With 40 healthy adults over 50, he corroborated those findings. According to his conclusions, published in October 2024 in PLOS One, the ability to maintain balance on one leg (especially on the non -dominant) not only decreases significantly with age, but is the best indicator of neuromuscular aging.
So far other parameters have been used such as march, grip force with the hand or strength of the legs. Now you have the certainty that balance is the factor most affected by age, with significant changes with each decade of life.
Thus we stay up
To save the balance while we rely on the ground with one foot it is essential to receive information about body orientation in space. In addition, we must generate optimal muscle contractions in order to maintain postural tone and activate a coordinated response of our muscles that prevent us from falling.
The balance depends on multiple systems. While the vision provides data on the position and the environment, the vestibular (ear) device detects changes in the head posture and supplemes and complements the lack of visual signals. For its part, the proprioceptive or somatosensory system informs about the position of the joints, the distribution of the weight on the sole of the foot and the muscle tone.
In short, all these systems send information about the position of our body to the brain, which in turn launches an automatic response to correct imbalances.
But muscle strength is also important, as another study points out, especially in older people. The decrease in such force and coordination can lead to a higher risk of falls and injuries with age.
As we age, all these systems deteriorate, which affects our ability to preserve balance. In addition, conditions such as obesity, heart disease, hypertension and type 2 diabetes also compromise it.
The importance of exercising balance
Fortunately, balance can be improved with practice, performing exercises as simple as standing on one leg and walking straight or on unstable surfaces. It is also essential to maintain adequate muscle strength. He Yoga and the Taichífor example, they are excellent to improve stability and coordination.
The expression “what is not used is lost” is perfectly applied in the context of body physical condition. Lack of exercise and different body stimuli can lead to a decrease in muscle strength, flexibility and balance. Maintaining an exercise routine is crucial to conserve these skills and prevent physical deterioration.
In sum, the ability to maintain balance on one leg has been revealed as a valuable indicator of health and longevity. Therefore, incorporating equilibrium exercises into the daily routine can help improve stability, reduce the risk of falls and, in general, to age healthy.
Article published in The conversation.
Beatriz Carpallo Porcar: Physiotherapist. Teaching and researcher personnel in the degree of physiotherapy at the San Jorge University. Member of the iPhysio Research Group., San Jorge University
Rita Galán Díaz: Physiotherapist. Teaching and researcher personnel in the degree of physiotherapy of the San Jorge University. Member of the Iphysio Research Group, San Jorge University
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