Get a leg up

Did you play hopscotch as a kid? I can remember how easy it was to repeatedly hop on one leg without falling and faceplanting on concrete. Many things become challenging with age like moving in multiple planes of motion confidently, having a high level of physical and spatial awareness, and, you guessed it—balancing on one leg. This is why physical therapists, physicians, and aging experts regard the single-leg stance as a potential predictor of longevity.

The ability to balance on one leg requires muscular and core strength, coordination, and efficient communication between the brain and body. All pretty important stuff, especially with age.

How long should one be able to maintain a single-leg stance? The breakdown by age is as follows:
Under 40: 45 seconds
40-49: 42 seconds
50-59: 41 seconds
60-69: 32 seconds
70-79: 22 seconds

The good news is that improving your single-leg stance requires no equipment, doesn’t take much time, and can actually be fun. Having a timer while practicing provides proof of progress and a healthy challenge. My mom has practiced while brushing her teeth and I’ve done it while waiting for the microwave to finish. Activities like yoga, tai-chi, and strength training are great for improving balance skills and the brain-body connection—not a bad deal.

Our eyesight is the primary sense we rely on for balance and stability. My eye doctor has observed a decline in people’s ability to balance confidently which he attributes to computer and smartphone use. Preserving depth and peripheral vision is vital. In addition to frequent screen breaks, gazing at distant objects ranging from several feet to dozens of yards away daily is highly recommended.

A couple of tips: you’ll have an easier time balancing on your dominant side, whether right or left, so spend extra time on the less stable leg. Also, it’s ideal to practice without shoes. This promotes proper function and positioning of the feet and it heightens the brain’s sensory input.

Another fun challenge that’s considered a predictor of longevity is being able to stand up from the floor using no hands. I’ve included videos of myself doing two versions; the first is the friendlier version and the second you can use to challenge your friends.

Interested in learning more about slowing the aging clock and ways to improve your fitness? This is what I love doing so send me a message and I’ll be happy to have a conversation with you.