Walking and balancing is something that adults can do reasonably well until about our sixth decade of life. At that point, a variety of health issues can complicate our ability to maintain our balance. These complications, from joint injuries to problems like early stage dementia, not only affect our balance, but they can also give us an indication of our total body health. Researchers recently wondered if our ability to maintain balance on one foot could also act an an indicator of our likelihood of living longer, so they put it to the test.

One Footed Balance Test

The study, published in the British Journal of Sports Medicine, involved 1,702 individuals between the ages of 51 to 75 and was carried out between 2008 and 2020. The volunteers underwent a physical examination before testing, which included testing for certain conditions like an abnormal gait or underlying health conditions like neurological disorders that impaired a subject’s balance, and these individuals were removed from the study.

For those who passed the physical exam, the task was simple. They were asked to stand on one leg, with the front of the foot of the elevated leg positioned against the lower part of the calf of the leg that remained on the ground. With their legs in position and arms by their side, subjects were then asked to hold this position for a period of 10 seconds.

Not surprisingly, test results fell in line with age. Here’s a look at the test failure rate by age group:

• 51-55: 5%
• 56-60: 8%
• 61-65: 17%
• 66-70: 36%
• 71-75: >50%

The post This One-Footed Test Can Help Predict Your Lifespan appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

Improving Your Balance

Here are five ways you can improve your balance that don’t just involve specific exercises in the weight room.

1. Balance Boards – As the name implies, balance boards are a great way to help you improve your balance and strengthen key muscles in your feet. You can find them at certain fitness stores or with a quick online search, and many people like jumping on the board while they’re watching television. Do balance board exercises over the course of a half hour TV show, and you’ll notice improvements in your balance in no time.

2. One-Legged Exercises – You can also work on your balance by doing some one-legged exercises. Stand on one foot, then bend down and touch the ground without falling. Do this a couple times with each leg, and incorporate one-legged stands in your daily routine when possible. If you’re on the phone or doing the dishes, try to stand on one leg for 30 seconds without losing your balance. Over time, this will become much easier.

3. Yoga – Yoga is another great way to improve your balance, and many people like it because it doesn’t feel like you’re working on your balance while you’re doing yoga. A number of people do yoga to clear their minds or just relax, but it really is a workout for your foot muscles and your body’s balance. If you join a yoga class, you’ll notice a big improvement in your balance from the beginning of the class to the end.

4. Dance – If you’re a football player, you’re probably thinking that there’s no way that you’re going to sign up for a dance class, but a number of professional football players say they take dance lessons in the offseason to improve their balance and footwork. Find a dance that you’d like to master and sign up with a friend or spouse. Not only will you have some new moves for the next time you’re at a school dance or wedding, but you’ll also improve your balance!

5. Outdoor Running – Running is a great way to improve your total body health, but outdoor running offers a few more benefits than running on a treadmill or around a track. Running outdoors means that your feet are going to hit the ground at slightly different angles due to the angle of the sidewalk or the rocks and dirt on the ground. Your foot has to adapt and react with each step, which helps to strengthen foot muscles better than running on a completely flat surface. Obviously you shouldn’t run on dangerous terrain where your ankle could roll or you could trip, but running down a dirt path will improve your balance quicker than running on a treadmill.

The post 5 Non-Traditional Ways To Improve Your Foot Balance appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.