Can you balance on one leg after the age of 60? A longevity expert shares the benchmark to beat.
Let’s be honest: Taking good care of your body is an investment in a healthier, more active future. Regular exercise is one of the best gifts you can give yourself. In fact, there are several ways to evaluate your progress. We spoke to an expert who says if you can keep one leg up past 60 balance it is considered a high level. Why focus on standing on one leg?
“One-legged balance is the foundation of almost every movement we make. Walking is essentially a single-legged balancing act over and over again. Look at the gait of older adults,” he explains. Sue HitzmanLongevity and Fitness Expert, Fascia Educator, Hand Therapist, Exercise Physiologist and Founder MELT method. “Many shuffle from side to side or shuffle because their balance is lacking. Climbing stairs requires weight on one leg. Dressing up, stepping over curbs, and navigating rough surfaces like grass or the beach all rely on your ability to stabilize on one leg without hesitation, and ultimately, without a doubt, if you think about these actions as a real challenge.”
How single leg stands provide insight into fall risk
According to Hitzman, the single leg balance test is one of the easiest ways to measure how well your fascia and nervous system are working. And it’s not just about the risk of falling.
“It tells you how clearly your body feels in space (proprioception), how effectively your fascia communicates with your brain, how your joints are in space to keep your head, ribs, and pelvis stable on your feet, and how well your reflexive stabilization system is working,” explains Hitzman.
When you balance on one leg, your body needs to coordinate thousands of micro-adjustments through your core, hips, legs and joints.
“These adjustments rely heavily on fascia, the network of connective tissue that houses your sensory receptors. Fascia is an organ of awareness. If your fascia is dry or loose, your balance will reflect it long before you notice movement problems,” Hitzman says.
How good single-legged balance translates into real-life tasks
One-legged balance translates directly to real-life tasks and activities, such as climbing stairs and getting dressed. In fact, Hitzman says that fascia plays a key role in this. It is the body’s connective tissue that connects the joints, muscles, and nervous system.
“Fascia contains millions of sensory receptors that tell your brain where your limbs are, how to control joint tension/compression, and how to adjust your posture in real time,” Hitzmann said. “When the fascia is hydrated and flexible, these signals are clear. When the fascia hardens or dries out (which happens naturally with age if we keep the supportive qualities of our fascial matrix active), these signals become unclear. Think of the fascia as like an antenna that you need to tune in order to maintain the correct balance of nerve signals through your body. More reliable, movements feel less coordinated and daily tasks become more efficient.”
Why balance is important to maintaining your age
Balance is one of the most reliable predictors when it comes to healthy aging. Being stable on your own two feet means your nervous system is responsive, your joints are supported, and your connective tissue is working properly.
“Poor balance often occurs years before loss of mobility or risk of falling,” says Hitzman. “The good news is that fascia responds quickly to gentle, consistent input.”
Daily habits that support fascia and balance include vibration and gentle pressure, mindful movement, breathing, and hydration.
Single foot balance criterion for target
For those over the age of 60, a good goal is to be able to balance on one leg with your eyes open for 20 to 30 seconds without holding your breath, shaking or shaking excessively.
“These indications come from clinical balance evaluations and large population studies, but the most important thing is consistency: if your time is decreasing over months or years, your endurance system needs attention,” Hitzman said. “An additional challenge is to stand on one leg, find your balance, and then try to close your eyes. This technique increases proprioception by taking vision out of the equation. Ideally, we can stand with our eyes open for 10 to 15 seconds. Notice which side you’re balancing on.”
Alexa Mellardo
Alexa is a freelance writer, editor and content strategist in Greenwich, CT. She has over 11 years of experience in health, fitness, nutrition, travel, lifestyle and home. Read more about Alexa
