In younger years, balancing on one leg is not particularly difficult; however, after reaching the age of 50, the ability to maintain balance for several seconds can become an important indicator of overall health.
McKay explains that frequent one-leg exercises help reduce the risk of falls, keep muscles toned, and improve cognitive functions as we age.
Maintaining Muscle Mass
One-leg exercises serve as an indicator of health, as they are linked to age-related muscle loss known as sarcopenia. After the age of 30, we lose up to 8% of muscle mass every ten years, and by the age of 80, 50% of people develop clinical sarcopenia. Regular one-leg training helps slow this process by keeping the muscles of the legs and hips active.
The Connection Between Balance and Brain Function
The ability to stand on one leg requires not only physical strength and flexibility but also the brain's ability to process information from various sensory systems. This means that successful balance maintenance may indicate the condition of key areas of the brain.
Reducing the Risk of Falls and Premature Death
With age, there is a natural atrophy of the brain, and if this occurs too quickly, it can negatively impact physical activity and increase the risk of falls. Studies show that one-leg training can reduce this risk.
The ability to maintain a pose on one leg can also predict short-term risk of premature death. A study conducted in 2022 showed that people unable to balance on one leg for 10 seconds were 84% more likely to die from various causes within seven years.
Such simple exercises not only strengthen the core, hip, and leg muscles but also contribute to overall brain health improvement.
“Our brain has plasticity. One-leg exercises improve balance control and can even change the structure of the brain, especially in areas related to sensorimotor integration and spatial perception,” says Espirito McKay.
Recommendations for Training Frequency
McKay advises people over 65 to perform one-leg exercises at least three times a week to enhance mobility and reduce the risk of falls. Ideally, she recommends incorporating these exercises into daily routines.
Researchers also note that simple actions, such as standing at the sink while washing dishes or brushing teeth, can provide excellent opportunities for balance training. The key is to try to sway as little as possible and maintain balance for as long as possible. Smooth exercises with light resistance to strengthen the thigh muscles can further aid in improving one-leg standing skills.
