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- Written by Nancy J. Schaaf, RN Nancy J. Schaaf, RN
How long can you stand like a flamingo?
A new study suggests that maintaining balance on one leg may be a key indicator of well-being and healthy aging. As we age, balance changes provide a more revealing measure of aging than changes in strength or gait, a new Mayo Clinic study found.
The study assessed grip strength, knee strength, gait, and balance. The research indicated that standing on one leg, specifically the nondominant leg, showed the highest rate of decline with age. Balance is an important measure because it requires all your body systems to work together in addition to muscle strength.
Good balance makes daily activities more accessible, such as climbing stairs or carrying heavy items. A strong and stable center allows you to move with more coordination and flexibility.
Developing good balance helps improve overall health and fitness. These improvements can prevent the risk of injury and falls, especially in older adults, allowing you to maintain your independence longer.
The good news is that working on your balance is simple and can be done anywhere. You can do this at home while washing dishes or brushing your teeth. Just time yourself to see how long you can spend on one leg. Ensure you have a chair or a wall nearby to steady or catch yourself.
You are doing well if you can stand on one leg for 30 seconds. In a group of people over age 65, they averaged 11 seconds. The number that causes concern would be below five seconds. That signifies you are at risk of falling.
By standing on one leg, you are training to coordinate your muscle and vestibular responses to maintain correct balance. The vestibular system includes structures inside your inner ear and semicircular canals that detect head movements. Your brain uses this information to help you balance.
When older adults fall, the consequences can be severe and even deadly. Statistics show that each year, numerous older Americans die from broken hips due to falls, and many more experience a loss of independence after a fall.
Older adults can use balance exercise programs to reduce and prevent falls. Research shows that these programs reduce falls that cause injuries by 37%, serious injuries by 43%, and broken bones by 61%.
Improving your balance can be challenging but rewarding. Enjoy the process. You can do these exercises throughout the day and find creative ways to incorporate them into your daily life. Consistent effort makes these exercises more effortless, and you can gradually increase the number of repetitions as they become easier.
If you practice balance, you are more likely to maintain it. It doesn't require special equipment, only effort!
Here are nine balance exercises for seniors to improve mobility and stability:
- Sit-to-stand exercise: Helps improve dynamic balance, strength, and coordination.
- Single-leg balance exercises: Stand on one leg to enhance balance.
- Toe stand exercises: Rise up on your toes for balance.
- Heel-to-toe walks: Walking heel to toe strengthens legs and improves balance.
- Side leg lifts: Lift one leg sideways to work on balance.
- Back leg raises: Lift one leg backward to improve balance.
- Wall pushups: Use a wall for stability while doing pushups.
- Tai chi: A gentle exercise that promotes balance and flexibility.
- Rock the boat: Shift weight from side to side to challenge balance.
Nancy J. Schaaf, a retired RN, worked as a school nurse, a nurse supervisor at a men’s prison, and a health educator. She earned her BSN at Edinboro University. She is a freelance writer whose health articles appear in magazines throughout the U.S. and Canada. She can be reached at nancyjschaaf@gmail.com.