Buzz
Photo: Getty ImagesAs we age, three key mobility aspects decline: gait, muscle strength, and balance. But how much loss of neuromuscular control can we expect, and is it preventable? In a recent cross-sectional study published in PLOS ONE, researchers explored how these aging factors are interrelated and if men and women experience the decline at different rates.
The research indicates that a simple one-legged balance test can serve as a non-invasive way to assess how well the neuromuscular system is aging. This test, which can be performed at home, provides doctors with vital insights that can help their patients either prevent further decline or adapt to the inevitable changes. Here’s what the study revealed and how you can use this knowledge at any age to evaluate and enhance your mobility.
Study Results
Researchers from the Mayo Clinic conducted an evaluation of 40 healthy participants aged between 50 and 65, assessing their walking, balance, grip strength, and knee strength through various methods with the help of trained physiotherapists. The participants had similar height, weight, BMI, and activity levels.
Balance was evaluated by having participants stand on a force plate that tracked their movements. They stood on two feet with both eyes open and closed, then performed the same task on their dominant and non-dominant legs with eyes open. Each exercise was repeated three times to calculate an average score.
The study's authors found that gait did not strongly correlate with aging, despite an increase in postural sway while standing still. The data revealed that knee strength, grip strength, and balance commonly declined with age, as shown in the following percentages per decade.
- Grip strength decreased by 3.7%
- Knee strength decreased by 1.4%
- Standing with eyes open saw a 6.3% increase in sway
- Standing with eyes closed saw a 10.4% increase in sway
- Non-dominant leg one-legged stand time decreased by 2.2%
- Dominant leg one-legged stand time decreased by 1.7%
Among all the tests conducted, the ability to stand on one leg was found to be the most closely linked to the decline associated with aging. As the study pointed out, 'The amount of time a person, regardless of gender, can maintain balance on one leg is the most dependable indicator of aging, even more so than strength, gait, or other balance-related factors.'
Additional research has suggested that being able to stand on one leg for 10 seconds is associated with a lower risk of early death, implying that if you can perform this task, you're less likely to die prematurely. Both this and the current study indicate that the one-legged test could be a valuable addition to physical exams for older individuals.
Testing Your Balance at Home
Testing your balance at home is simple, but if you have a history of falling, it’s best to have someone nearby for safety. Try the test three times, then compare your best and worst performances, and compute the average score.
In the study, participants maintained an open-eyed stance before stepping forward with one leg. They were free to use their other leg and arms in any position to assist in staying balanced.
The longer an individual can stand on one leg without setting the other foot down, the better their balance score. While holding the stance for over 10 seconds is ideal, it’s equally important to stay close to the average time for your age group.
| Age Range | Mean Standing Time |
|---|---|
| 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 |
Enhancing Balance and Stability
If your balance test results are significantly below the average for your age group, consider incorporating more balance exercises into your routine to help improve your neuromuscular stability. Since balance tends to decline with age, it’s crucial to establish a strong baseline early on. For older adults experiencing a decline, committing to balance exercises is an excellent way to improve agility and reduce fall risks.
A recent meta-analysis found that specific exercises can enhance balance. Water-based activities like water aerobics, aquatic resistance training, water walking, and pool-based balance exercises can be effective. On land, try practices such as yoga, tai chi, or resistance training. If you feel unsteady or struggle to balance on one leg for as long as the average score after three attempts, consult with your doctor before attempting these exercises on your own.
