Balancing Act: The Key to Understanding Aging

The Surprising Indicator of Aging: Your Balance

Did you know that how long you can stand on one leg might be a better sign of aging than your strength or walking speed? A recent study from the Mayo Clinic sheds light on this interesting finding, published today in the journal PLOS ONE.

As we age, maintaining good balance, muscle strength, and an efficient walking style is crucial for our independence and overall well-being. Understanding how these factors change—and how quickly—can help healthcare providers design programs that promote healthy aging. The good news? You can easily train your balance without any fancy equipment!

The Study Breakdown

In this study, researchers tested 40 healthy, independent individuals over the age of 50. The group was split evenly between those under 65 and those aged 65 and older. They underwent a series of tests that measured their walking, balance, grip strength, and knee strength.

Participants stood on force plates to assess their balance in various scenarios: both feet with eyes open, both feet with eyes closed, on their non-dominant leg with eyes open, and on their dominant leg with eyes open. Each test lasted for 30 seconds, allowing researchers to observe how long each person could maintain their balance.

Surprisingly, the ability to stand on one leg—especially the non-dominant leg—declined significantly with age. This is an important insight because balance relies on multiple systems: vision, the vestibular system (which helps with spatial orientation), and the somatosensory system (which processes information from your body about position and movement).

Dr. Kenton Kaufman, the study’s senior author and director of the Motion Analysis Laboratory at Mayo Clinic, emphasizes, “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.”

Why Balance Matters

Unintentional falls are the leading cause of injuries among adults aged 65 and older. In fact, most falls in older adults happen due to a loss of balance. This is why understanding and improving balance is crucial as we age.

In addition to the balance tests, researchers measured grip strength using a custom device and assessed knee strength while participants sat and extended their knees as forcefully as possible. They found that grip strength declined faster than knee strength, highlighting its potential as a better indicator of aging.

Interestingly, when it came to gait—the way people walk—there were no significant changes with age. Participants walked back and forth on an 8-meter walkway at their usual pace, and researchers weren’t surprised to find that their normal walking speed didn’t show age-related decline.

What Can You Do?

Dr. Kaufman notes that everyone can take proactive steps to improve their balance. Simple exercises, like standing on one leg, can help you strengthen the coordination between your muscles and your vestibular system. “If you can stand on one leg for 30 seconds, you’re doing well,” he says.

He sums it up nicely: “If you don’t use it, you lose it. If you use it, you maintain it. It’s easy to do. It doesn’t require special equipment, and you can do it every day.”

Funding and Support

This research was supported by the Robert and Arlene Kogod Professorship in Geriatric Medicine and the W. Hall Wendel Jr. Musculoskeletal Professorship, underscoring the importance of studying healthy aging.