One Fitness Test Can Determine Your Fall Risk

Age can be challenging in numerous ways, not least of all because of an increase in fall risk and associated injuries. According to the Centers for Disease Control and Prevention, over 14 million older adults fall annually, making falls the primary source of fatal and nonfatal injuries among this demographic. Unfortunately, it can be hard to tell whether someone at risk may trip and fall. However, researchers from the Mayo Clinic recently conducted a study which demonstrated one fitness test can accurately gauge your fall risk: being able to stand on one leg. Their research, published in Public Library of Science One journal, included 40 healthy people over age 50 without neuromuscular disorders who participated in their investigation. Half the participants were under 65 while others were aged 65 or more; researchers evaluated knee strength, grip strength, gait while walking on an inclined path and standing on one leg for 30 seconds at a time to gather data for this research study. “Every time we take a step, one leg stands in place while we move the other forward,” according to Dr. Gregory W. Stewart of Tulane University’s Center for Sport in New Orleans who wasn’t part of this study. If your balance has diminished, falling may become dangerous and result in serious physical injuries. “As people age, bone mass decreases significantly; therefore, falls can result in broken bones,” Stewart explained, noting that people could hit their head hard enough and sustain concussion or brain bleed injuries as a result of hitting something or striking it against something while falling over. Balance can also provide insights into how well some areas of your brain are working. “When dealing with issues of balance, more areas of your brain come into play besides strength alone – vision, vestibular system coordination and nervous system functions all come into play; balance is more than strength alone,” according to Stewart. “Spinning makes perfect sense as one of the first treatments because it integrates so many areas of our nervous systems,” according to Professor Lutz’s thesis statement. This research does have its drawbacks; with only 40 people participating, its sample size may not have been large enough. So how long should it be possible for people with health conditions to balance? So just how long should one be able to balance? Answers vary. In a recent study conducted by researchers, participants had to balance for 30 seconds at a time before being released back onto one leg for further tests. As Kenton Kaufman stated in a press release: If participants can successfully balance for this length of time on either leg then their balance skills have greatly improved and should consider themselves lucky.” “”There will probably be plenty of people who won’t make it 30 seconds, but I believe this exercise provides a useful means of seeing how long people’s balance lasted within any particular period of time,” Abraham stated.You shouldn’t feel discouraged if you can’t manage 30 seconds on one leg,” Stewart advised, and 15-20 seconds is usually sufficient as an interim goal for most.There are ways in which your balance can improve as well! Abraham advised against long periods of sitting. “My first tip would be to stay active throughout your day and avoid sitting for extended periods,” Abraham advised. Personally, as part of my practice, I advise my patients not to sit for more than 30 minutes at once because the more often you stand up and move about the less likely that muscles will decondition,” according to a chiropractor in Atlanta. Instead of staying put at your computer all day, take breaks at regular intervals even if only to grab water or pet your furry companion! Abraham said to form daily habits such as using stairs when possible and maintaining a regular walking regimen, because small changes add up quickly. Neglecting such efforts leads to certain people losing their balance and strength over time. Over the age of 30, people experience an eight percent loss in muscle mass every decade, according to Abraham. As we age, strengthening our strength becomes even more crucial, which he suggested could be achieved via resistance training. You could try chair squats without additional equipment (other than chair), or challenge yourself at a gym with weight machines. Bodyweight exercises such as push-ups, planks and jumping jacks are great exercises to start doing on your own; however, Stewart cautioned that such advice shouldn’t come from any elderly relative or friend. “Any of us is susceptible to slip-ups and falls, but repeated falls should prompt further evaluation,” Stewart advised. Falls may result from balance issues as well as strength deficiencies, inner ear disorders and visual problems; according to him. Arthritis can wreak havoc with your balance, said Abraham, so it’s wise to visit either a primary care doctor or physical therapist so they can assess exactly what’s happening and prescribe treatment accordingly. We Need Your SupportOther news outlets have fallen back behind paywalls; but not us – We Need Your Help At HuffPost, we believe journalism should be available and free for everyone. Would you help provide essential news coverage during these trying times for our readers? 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At this crucial juncture in history, providing access to free news is of vital importance, and without you we couldn’t accomplish our mission of free journalism for all. By giving just once or signing up again as a regular donor we appreciate everything you’re doing to support HuffPost journalism as part of keeping it free for all. Already contributed? Support HuffPost Log in now to remove these messages! Although cardio and strength training exercises might occupy most of your attention when it comes to health and aging well, the importance of balance should not be neglected either. Abraham said it’s easy to take balance for granted when younger, and maintaining it as we age is key for quality of life as one ages. If balance becomes difficult as you walk or you repeatedly injure yourself due to falls, many retirement-age goals won’t be achievable, such as traveling or spending quality time with grandkids on the floor – as well as staying connected with family and friends. “Balance can be seen as a telltale sign of age but something you may be able to address through training strategies – earlier intervention means less issues.” Stewart pointed out: