How well can you balance standing on one leg? Your balance skills could determine how long you will live, according to a new study.
Written by Arushi Bidhuri | Posted: June 23, 2022 3:11 PM IST
How are your balance skills? Can you stand up straight with one leg in the air? It turns out that people who can’t stretch a leg have a higher risk of dying in 10 years. A new study published in the British Journal of Sports Medicine found that the risk of death for middle-aged and older adults who cannot stand up for 10 seconds with one leg doubles over the next ten years.
For the study, an international team of academics from Finland, Britain, Australia, Brazil, and the United States conducted 12 experiments. The conclusions of this study, however, depend largely on observation.
Failure to balance on one leg can double the risk of death
The research team studied data from 1,702 people between the ages of 51 and 75 between 2008 and 2020. According to the researchers, all subjects were healthy at the time of the study. Participants were asked on a flat platform with their elbows outstretched and their gaze at a distance of 2 m. The researchers studied participants ’ability to complete 10 seconds of OLS (leg position) and were allowed to do so three times while maintaining the starting position. Participants could stand on either side and their eyes fixed on the front.
Of all participants, 21% were unable to pass this test and 123 patients died for one reason or another in the 10 years following the study. The findings of the research are very fascinating, although no scientific explanation has yet been discovered.
How can balance be improved?
Maintaining balance is essential because it is a vital skill that we often lose as we get older. The brain, muscles and part of the inner ear are involved in the complex ability to balance. Coordination between these three systems can degrade over time if you do not train and maintain balance, making it harder for you to stand up and maintain good posture. Improving balance also helps prevent falls, build better posture, recover from injuries more quickly, and improve coordination. That said, here’s how you can improve your balance with simple balance building activities:
- Tai Chi: The gradual movements of weight change used in tai chi, along with the rotation of the trunk and the extension of the limbs, help to improve balance.
- Yoga – Involves many stretches that help you work your muscles while challenging your static and dynamic balance skills.
- One-legged posture: You can start by grabbing the support of a chair and gradually doing so without any support.
- Heel to Toe Walk: Walk slowly straight as you touch the toe on the other side with your heel. Take about 20 steps, leaning against a wall if you need help.
- Back Leg Lift: Lift the back leg while standing to strengthen the lower back and buttocks. Lift one leg back while holding a chair without bending the knee or pointing the toe. Hold your position for a few seconds and shift to the other leg. Do this 10 to 15 times a day.
Caution: Talk to your doctor before practicing anything mentioned in the previous article.
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