In youth, balancing on one leg is not a significant challenge. However, after reaching the age of 50, the ability to maintain balance on one leg for more than a few seconds can serve as an indicator of overall health.
McKay emphasizes that regular one-leg exercises can significantly reduce the risk of falls, help maintain muscle tone, and improve cognitive functions as we age.
Strengthening Leg and Thigh Muscles
Balancing on one leg is an important indicator of health, as it is related to the decrease in muscle mass that occurs with age—sarcopenia. Starting from the age of 30, the rate of muscle mass loss can reach 8% every 10 years, and by the age of 80, half of older adults exhibit clinical sarcopenia. Regular one-leg exercises can help prevent this condition and maintain the health of leg and thigh muscles.
The Connection Between Balance and Brain Function
Maintaining balance requires not only physical strength and flexibility but also the integration of information from the eyes, vestibular system, and somatosensory system. This underscores that the ability to stand on one leg can say a lot about the functional state of key areas of the brain.
Reducing the Risk of Falls and Premature Death
With age, brain atrophy occurs, and if this process accelerates, it can negatively affect physical activity and independence, increasing the risk of falls. Studies show that one-leg exercises can be an effective method for reducing this risk.
The ability to maintain balance may even serve as an indicator of short-term risk of premature death. A 2022 study found that adults unable to stand on one leg for 10 seconds were 84% more likely to die from various causes over the next seven years.
These simple exercises not only strengthen the core, thigh, and leg muscles but also contribute to overall brain health improvement. “The brain is not static. It has plasticity. One-leg exercises truly enhance balance control and can change the brain's structure, especially in areas responsible for sensorimotor integration and spatial perception,” says Espiritu McKay.
Recommended Frequency of Training
McKay advises people over 65 to perform one-leg exercises at least three times a week to improve mobility and reduce the risk of falls in the future. Ideally, such training should be incorporated into a daily routine.
Researchers note that everyday activities, such as standing at the sink while washing dishes or brushing teeth, can provide excellent opportunities for balance training. It is important to try to sway as little as possible and maintain balance for as long as possible. Smooth exercises with light resistance to strengthen thigh muscles can also help improve the ability to stand on one leg.
