Exercise
Why being able to balance can help us to live longer
Being able to balance makes good sense as we age; it makes day-to-day activities a breeze and decreases the likelihood that we’ll fall and injure ourselves. Plus, research shows that being able to stand on one leg for at least 10 seconds could help us to live longer. Yes, really.
A study published in the British Journal of Sports Medicine examined the relationship between balance and mortality. The researchers recruited over 1700 people aged between 51 and 75, and followed them for 10 years.
Participants were asked to stand on one leg for 10 seconds without any support. One in five failed the test. At the end of the study, 123 participants had died of various causes. And, after the researchers accounted for age, sex and any underlying conditions, they found that being unable to balance on one leg for 10 seconds was associated with an 84% heightened risk of death.
How to improve your balance
“Never one to miss the chance to multi-task, I practise improving my balance while brushing my teeth by standing alternately on one leg (30 seconds each side),” says our founder, Liz Earle.
“Balance is a really good indicator of how our bodies are ageing – the longer we can stand on one leg, the younger our biological age.
“Try this with your eyes shut to make it even harder!”
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Getting started
Along with strength-building exercises, there are specific movements that we can do to improve our balance.
Standing on one leg is a simple one to try at home. The key is to start slowly and build up your strength. If you feel really wobbly on one leg, use a wall or chair for support. Practice each day for 10-20 seconds (again, building up gradually depending on what feels right for you). With time, you may notice that you’re able to balance unsupported.
There are other exercises that you can try too, including:
Heel raises: using a table or kitchen counter for support, stand with your feet hip-width apart. Slowly raise your heels, so that you’re standing on the ball of your foot. Lower your heels and repeat 10-20 times.
Heel-to-toe-walking: imagine walking along a tightrope! Step one foot in front of the other, making sure the toes of one foot touch the heel of the other. Take five to 10 steps in one direction, and then turn around and do the same in the opposite direction. Use a wall for support if you need.
Sideways walking: Start with your feet together and take a step out to the side with one foot. Bring your other foot to join it so that your feet are together again. Repeat this movement five to 10 times in each direction.
