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When is the last time you tried standing on one leg? If you haven’t done that in a while, give it a try. Stand close to a wall or table for support.
New research has shown that balancing on one foot is a good indicator of life expectancy. The study by the British Journal of Sports Medicine in 2021 found that if you’re unable to stand on one foot for at least 10 seconds, your risk of death from any cause doubles over the next decade.
Conversely, your ability to balance on one foot points to longer life expectancy. Anyone under age 70 should be able to balance for 10 seconds. And, the younger you are, the longer your balance should be – at least 40 seconds for people under age 50.
In the decade-long study of adults aged 51-75, around one in five failed to pass the test. Over age 70, more than half (54%) were unable to complete the leg test. Of those older participants, death rates were significantly higher from heart attacks, strokes, cancer, and more.
Aging, of course, reduces our flexibility and balance. But for those who failed the 10 second leg test, there were higher incidences of diseases, including obesity, heart disease, high blood pressure, and diabetes.
The researchers cautioned that the study doesn’t indicate a direct cause-effect relationship. However, this simple, static balance test is now being recommended to be part of routine health checks for middle-aged and older adults.
If someone cannot stand for 10 seconds, they may be able to improve their balance with specific training. Consulting with a doctor is recommended to test for risks of unseen medical conditions and to help plan a medically supervised exercise program.
If you could stand on one leg for 10 seconds, but the experience felt wobbly, you may want start working to improve your balance. Even young adults can gain benefits from having better balance. Your overall strength and flexibility will improve and you can reduce the risk of falls.
Balance-strengthening activities can range from simple, static exercises at home, to group classes in yoga or Tai Chi. If you need a little inspiration, look no further than extraordinary Canadian, Suresh Joachim, who raised money for charity in 1997 by balancing on one foot for over 76 hours. In looking back at his long-standing record, he said, “if they paid me a million dollars, I would not do it again”.
About The Council for Disability Awareness
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