Balance is often overlooked in fitness routines, but it plays a crucial role in overall health and longevity.
According to Dr. Michael Mosley, former medical doctor, health writer and BBC presenter, improving your balance can reduce your risk of falls and even predict how long you might live.
Try the one-leg balance test and incorporate balance exercises into your daily routine.
A predictor of longevity
A study found that people who struggled to balance on one leg for more than two seconds had a three times higher risk of death within 13 years compared to those who lasted 10 seconds or more.
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How balance affects brain function
Balancing requires your brain to process signals from your eyes, inner ear, and limb sensors.
Removing eyesight makes the task even harder, forcing your brain to work more efficiently.
The one-leg balance test
Standing on one leg for as long as possible is a simple yet effective way to test your balance.
Try it with your eyes open first, then with your eyes closed. The longer you can hold the pose, the better your balance.
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Under 40
People under 40 should be able to balance on one leg for at least 45 seconds with eyes open and 15 seconds with eyes closed.
If you struggle, consider incorporating daily balance exercises like standing on one leg while brushing your teeth.
40-49
By your 40s, balance starts to decline slightly, with a target of 42 seconds with eyes open and 13 seconds with eyes closed.
Regular activities like yoga or tai chi can help maintain stability and prevent early decline.
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50-59
In your 50s, the ability to balance continues to decrease, with an ideal time of 41 seconds open-eyed and 8 seconds closed-eyed.
Strengthening your core and legs through exercises like squats and lunges can support better balance.
60-69
By your 60s, you should aim for 32 seconds with eyes open and 4 seconds with eyes closed.
Practicing standing on one leg while performing daily tasks can help keep your balance sharp.
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70-79
In your 70s, a good balance score is 22 seconds with eyes open and 3 seconds with eyes closed.
Engaging in low-impact exercises like tai chi can significantly improve stability and reduce the risk of falls.
Simple ways to improve balance
Practicing yoga, tai chi, or even standing on one leg while brushing your teeth can enhance balance. Small daily efforts add up over time.
The importance of muscle strength
Balance isn’t just about stability – it also depends on muscle strength. Strengthening your core, legs, and ankles can make balancing easier and prevent falls.
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This article is based on information from BBC Science Focus.