As we age, several key factors related to mobility begin to decline, including balance, muscle strength, and gait. While aging is inevitable, understanding how these changes affect our neuromuscular system can help prevent further deterioration and promote healthier aging. One of the most effective ways to assess your neuromuscular health is through a simple, non-invasive test that can be done at home: balancing on one leg.
Recent research published in PLOS ONE sheds light on the connection between aging and neuromuscular control, showing how a simple one-legged balance test can be a reliable indicator of muscle aging. This test is valuable because it allows individuals, even without professional supervision, to evaluate how their muscles and balance are changing over time. The study, conducted with participants aged 50 to 65, offers crucial insights on how this test can inform both personal and medical decisions when it comes to maintaining mobility and independence as we age.
The study’s authors evaluated a group of 40 healthy individuals, all from the Mayo Clinic, with similar characteristics in height, weight, BMI, and activity levels. The participants’ mobility was assessed using several methods, including walking tests, grip strength, knee strength, and balance. The research team, consisting of trained physiotherapists, conducted these evaluations to assess how each participant’s neuromuscular system was functioning. The findings showed that balance, in particular, is the most reliable indicator of age-related decline, surpassing other factors such as strength and gait.
One of the key discoveries from the study was the relationship between balance and aging. As participants aged, their ability to balance on one leg became significantly more challenging. This decline in balance was linked to several factors, including decreased muscle strength and increased postural sway. Grip strength and knee strength also declined, but the balance tests were the most telling.
The study’s authors found that when participants were asked to stand on one leg, the time they could maintain this position decreased with age. The data showed that:
- Grip strength declined by 3.7% per decade
- Knee strength decreased by 1.4% per decade
- Balance sway with eyes open increased by 6.3% per decade
- Balance sway with eyes closed increased by 10.4% per decade
- The time spent balancing on the non-dominant leg decreased by 2.2% per decade
- The time spent balancing on the dominant leg decreased by 1.7% per decade
Of all the tests conducted, the one-legged balance test was the most closely associated with age-related decline. The study concluded that the ability to balance on one leg is a more reliable determinant of aging than other mobility measures like gait or grip strength. This suggests that maintaining good balance may play a crucial role in preventing falls and injuries as we age. In fact, other studies have shown that being able to balance on one leg for 10 seconds is linked to a lower risk of premature mortality.
The simplicity of the one-legged test makes it a powerful tool for healthcare professionals, as it can be easily incorporated into routine physical exams for older adults. If you can stand on one leg for 10 seconds or more, this is a positive indicator of overall health and longevity. However, if you struggle with this test, it may be a sign that your balance or neuromuscular system is weakening and could benefit from targeted exercises.
Testing Your Balance at Home
One of the most appealing aspects of this balance test is that it can be done easily at home, without the need for specialized equipment or professional supervision. However, if you have a history of falls or feel particularly unsteady, it’s important to perform this test with caution and, ideally, under supervision.
To conduct the test, stand on one leg and try to maintain your balance for as long as possible. Make sure to keep your eyes open during the test, as this is the condition under which balance is most often tested. You can place your arms or other leg in any position to help stabilize yourself, but try to avoid using external support like a wall or chair. You should complete the test three times, calculating the average time you can hold the position without putting your foot down. Your best and worst times should be considered, and the mean score will give you an indication of your balance abilities.
Average One-Legged Balance Times by Age Group:
- 18-39 years: 43.3 seconds
- 40-49 years: 40.3 seconds
- 50-59 years: 37.0 seconds
- 60-69 years: 26.9 seconds
- 70-79 years: 15.0 seconds
- 80-99 years: 6.2 seconds
If your score falls below the average for your age group, it’s a good idea to consider balance-enhancing exercises to improve your stability and reduce the risk of falls. Balance naturally declines with age, so starting with a higher baseline is essential for long-term health.
Improving Your Balance and Stability
If your balance score is lower than the average for your age, there are several ways to improve it. By incorporating balance exercises into your daily routine, you can increase your stability and strengthen the muscles that support your balance. Consistent practice is key to enhancing your neuromuscular health, and even small improvements can make a significant difference in your overall mobility and quality of life.
Several forms of exercise have been shown to improve balance and stability. For example, water-based exercises like aquatic resistance training, water aerobics, and water walking are particularly effective in providing support while also challenging balance. These exercises are gentle on the joints and can be performed at a variety of intensity levels, making them ideal for older adults.
Other land-based exercises, such as yoga, tai chi, and resistance training, can also help improve balance. These activities focus on strengthening muscles, improving flexibility, and enhancing coordination, all of which contribute to better balance. Regular participation in these exercises can lead to significant improvements in balance, strength, and overall mobility.
Before starting any new exercise regimen, especially if you have concerns about your balance or mobility, it’s always a good idea to consult with a healthcare professional. A doctor or physiotherapist can help guide you in selecting the right exercises and ensure that you’re performing them safely and effectively.
The research from PLOS ONE and other studies highlights the importance of balance as a key marker of aging and health. By incorporating balance exercises into your routine and regularly testing your one-legged balance, you can track your progress and take proactive steps to maintain or improve your neuromuscular function.