According to new Mayo Clinic research published today in PLOS ONE, the ability to stand on one leg – particularly on the nondominant leg – may be a stronger indicator of aging than changes in muscle strength or gait.
Good balance, muscle strength, and a steady gait are essential for independence and well-being as people age. Tracking how these factors evolve over time can help clinicians develop targeted programs to promote healthy aging. Importantly, individuals can train their balance without special equipment, maintaining and improving it with regular practice.
The study involved 40 healthy, independent adults over age 50 who were assessed on walking, balance, grip strength, and knee strength. Half of the participants were younger than 65, while the other half were 65 or older.
For the balance assessment, participants stood on force plates in different positions: on both feet with eyes open, on both feet with eyes closed, on one leg with eyes open (both dominant and nondominant legs). During the one-legged tests, participants could position their free leg as they chose. Each test lasted 30 seconds.
Results showed that the ability to stand on one leg, especially the nondominant one, declined most significantly with age.
“Balance is a crucial measure because, in addition to muscle strength, it relies on vision, the vestibular system, and the somatosensory systems,” said Dr. Kenton Kaufman, senior author of the study and director of the Motion Analysis Laboratory at Mayo Clinic. “Poor balance increases the risk of falling, even when a person is standing still. Falls are a serious health risk, especially in older adults.”
Unintentional falls are the leading cause of injuries among adults 65 and older, with most incidents arising from balance issues.
The other tests revealed additional age-related trends:
- Grip and Knee Strength: Grip strength, measured with a custom device, and knee strength, measured in a seated knee extension test, both declined by a decade. Grip strength decreased faster than knee strength, making it a better predictor of aging among strength measures.
- Gait: Participants walked at their own pace along an 8-meter walkway. Gait parameters remained stable across age groups, which was expected, as participants walked at a comfortable, not maximum, speed.
- Sex Differences: The study found no sex-specific differences in grip or knee strength declines, and no age-related differences in balance or gait, suggesting similar aging effects in both male and female participants.
Dr. Kaufman emphasized the importance of balance training, suggesting a simple exercise: “By standing on one leg, you can train your muscle and vestibular responses to improve your balance. If you can stand on one leg for 30 seconds, you’re in good shape. It’s easy, doesn’t require equipment, and can be done daily.”
“If you don’t use it, you lose it. If you use it, you maintain it,” Dr. Kaufman added, highlighting the simplicity and effectiveness of regular balance practice.
Source: Science Daily