A simple 30-second exercise can offer us more than we think
When we think about physical fitness after age 40, our minds usually turn to muscle strength, endurance, or flexibility. Balance is often overlooked—until we feel unsteady, stumble, or struggle with a movement we used to do without a second thought.
However, the ability to keep our bodies stable is not a given. It relies on the coordination of our vision, the vestibular system inside the ear, our sense of the body’s position in space, and the muscles that support us. As we age, the coordination of these systems can gradually decline.
ΣΧΕΤΙΚΑ ΑΡΘΡΑ
In fact, a small study of healthy people over the age of 50 showed that the ability to balance on one leg declined with age more sharply than other factors, such as gait and muscle strength. This does not mean that a momentary difficulty is cause for concern. It does, however, show why it’s worth practicing our balance before limitations set in.
Why Start Early
The risk of falls mainly affects older adults. Worldwide, it is estimated that about one in three adults over the age of 65 experiences at least one fall each year, and falls are the leading cause of both fatal and non-fatal injuries in this age group.
Prevention, however, doesn’t have to start at age 65. Balance is a skill we can consistently practice much earlier, just as we do with strength and endurance. That’s why a particularly simple exercise is recommended for those over 40: standing on one leg.
Why the one-legged balance stands out
It’s simple, requires no equipment, and mimics movements we perform every day. Every step we take essentially involves a slight shift of weight to one leg. When balance is compromised, every step can feel like an effort to regain stability. But when balance is strong, the body moves naturally and effortlessly.
Balancing on one leg simultaneously activates many muscle groups (feet, ankles, hips, core) while enhancing proprioception—that is, the body’s sense of its position in space. At the same time, it “trains” the nervous system to react quickly to small changes in position, significantly helping to prevent falls.
Research shows that:
- The inability to maintain balance on one foot for at least 15 seconds is associated with an increased risk of recurrent falls.
- The ability to maintain balance for 10 seconds is associated with a lower risk of all-cause mortality.
How to Do It Right for Better Balance
Follow these steps:
- Stand near a stable support, such as a bench or wall.
- With your feet about hip-width apart, shift your weight to one foot.
- Bend the leg you’re not standing on and lift it slightly off the ground. If necessary, let your toes rest lightly on the ground for more stability.
- Keep your gaze fixed on a point in front of you.
- Stay upright, engaging your core and glutes.
- Hold the pose for up to 30 seconds, maintaining a steady, calm breathing rhythm.
- Switch legs and repeat.
Modifications for beginners:
- Start with a shorter duration and gradually increase it.
- Try intermediate poses, such as placing one foot in front of the other.
- Use a support until you feel comfortable.
Source: in.gr
