Balance identified as key indicator of aging

Research shows that the ability to stand on one leg is a better indicator of ageing than both strength and walking. Researchers therefore recommend practicing balance to prevent falls and other risks associated with aging.

In a study published in the scientific journal PLOS ONE, walking, balance, grip strength and knee strength were tested in 40 people over the age of 50. Half of the participants were younger than 65, and the other half were 65 or older. The study was conducted at Chang Gung University and Mayo Clinic in Rochester, New York

Grip strength was measured using specially designed equipment, and knee strength was tested by having participants, while seated, extend their knee as far as possible.

In the walking test, participants had to walk back and forth on an eight-meter track at their own pace. Balance was measured using force plates, with participants standing in different positions: on both feet with eyes open, on both feet with eyes closed, on the non-dominant leg with eyes open and on the dominant leg with eyes open. Each test lasted 30 seconds.

Balance deteriorated the most

The results showed that balance deteriorated the most as a clear effect of aging.

– Balance is an important measure because, in addition to muscle strength, it requires input from vision, the vestibular system and the somatosensory systems, Dr. Kenton Kaufman, lead author of the study and director of the Motion Analysis Laboratory at the Mayo Clinic, told MedicalXpress, adding:

– Changes in balance are noteworthy. If you have poor balance, you’re at risk of falling, whether or not you’re moving. Falls are a severe health risk with serious consequences.

Grip strength and knee strength also decreased significantly over the years, but not as much as balance. However, grip strength declined faster than knee strength, while walking ability did not change significantly with age, according to the researchers.

– This was not a surprising result since participants were walking at their normal pace, not their maximum pace, says Dr. Kaufman.

The researchers noted no major differences between the sexes, and both men and women were equally affected by age.

Falls are one of the most common causes of injury among older people, according to the researchers, and most falls are due to impaired balance. Dr. Kaufman therefore recommends balance exercises such as standing on one leg. If you can stand on one leg for 30 seconds, that’s considered a good sign.

– It’s easy to do. It doesn’t require special equipment, and you can do it every day, he says.