How long can you stand on one leg? This simple test, which can be done at home, is the best way to evaluate neuromuscular aging.
O balance It is a fundamental capacity that we often take by guaranteed and whose importance goes beyond the prevention of falls.
Science has already shown that the ability to keep in one leg can be one of better physical health indicators and longevity.
Moreover, as experts refer to Beatriz Carpallo Porcar e Rita Galán DíazIn an article no, this is a test we can all do at home.
The 10 second test
In 2022, a study in British Journal of Sports Medicine revealed that the inability to maintain the position for at least 10 seconds was associated with a twice higher risk of death in people 50 and over.
After evaluating 1,702 individuals aged 51 to 75, the authors found that those who failed the test had a significantly higher mortality rate over a period of seven years.
A new study by the Mayo Clinic, with 40 healthy adults over 50, whose conclusions were in October 2024 in PLOS Oneconfirmed these results.
A ability to balance on one leg (especially the non -dominant leg) Not only does it decrease significantly with age, it is the best indicator of neuromuscular aging.
To date, other parameters such as the march, the grip force of the hand and the leg force were used. But the Balance is the most affected factor by age, with significant changes in every decade of life.
How do we stand up?
To maintain balance while standing with one foot on the floor, it is essential to receive information about body orientation in space. In addition, we have to generate ideal muscle contractions to keep the postural tonus and activate a coordinated response from our muscles to avoid falls. THE nervous system It is therefore necessary to be healthy and quickly react to changes.
But balance depends on many other systems. While the vision provides data on position and environment, the entrance exam (hearing) Detects head posture changes and complements the absence of visual signs.
Already the proprioceptive or somatosensory system Provides information on joint position, weight distribution on the foot plant and muscle tone.
In short, all these systems send information about the position of our body to the brain, which in turn triggers an automatic response to correct imbalances.
Mass muscle strength is also importantas it points out, especially in older people. Decreased muscle strength and coordination can lead to increased risk of falls and age injuries.
As we get older, all these systems deteriorate, affecting our ability to maintain balance. In addition, diseases such as obesity, heart disease, hypertension and type 2 diabetes also compromise it.
The importance of exercising balance
Fortunately, our balance can be improved with practice, with exercises as simple as keep standing in one leg and walk in a straight line or on unstable surfaces.
It is also essential maintain proper muscle strength. O yoga and the Tai Chifor example, they are excellent for improving stability and coordination.
Lack of exercise and different body stimuli can lead to a decrease in muscle strength, flexibility and balance. Maintaining an exercise routine is crucial to preserving these capabilities and avoiding physical deterioration.
