Senior Health Balance and Longevity: A Surprising Link 8/4/2023 | By Terri L. Jones Can you stand on one leg like a flamingo? If not, you might have a greater chance of dying in the next 10 years. A 2022 study found a surprising link between balance and longevity. If you’ve participated in fitness classes, you may have been directed to balance on one leg. But over the years, you may have found yourself becoming more and more wobbly in that position. That’s because the ability to balance, which is typically intact into one’s 50s, begins to drop off rapidly after 60. While a decline in balance isn’t unexpected, researchers in Brazil wondered if more extreme cases of poor balance could also give insight into a person’s health. The balance and longevity study Between February 2009 and December 2020, researchers assessed the balance of 1,702 51- to 75-year-old participants. Participants were instructed to lift one foot and place the front of that foot on the back of their weight-bearing leg. Keeping their arms at their sides and their gaze straight ahead, they tried to balance on that leg for 10 seconds. They were given three tries to achieve that balance. At the first checkup, one in five participants failed this balance test. The results Those results were surprising, but the long-term ramifications were much more dire. Those participants’ who couldn’t balance on one leg for 10 seconds were found to be nearly twice as likely to die in the next 10 years! Because this was an observational study, the researchers were unable to establish exactly why balance may predict life expectancy. They did, however, note that the failure rate of the test increased not only with participants’ age but also with the existence of health issues such as obesity, cardiovascular disease, high cholesterol, and Type 2 diabetes. As such, the causes of death ran the gamut from cancer and cardiovascular and respiratory diseases to COVID-19 complications. The takeaway Physicians typically only check patients’ hearts, lungs, cholesterol, and blood pressure in a routine exam. Because this study shows that balance may be the canary in the coal mine for mortality, it provides a “scientific basis” for doctors to also evaluate how well their patients are functioning, Dr. John W. Rowe, a professor of health policy and aging at the Columbia University Mailman School of Public Health told NBC. With this insight, doctors can offer their patients a program to improve their balance and overall fitness. The homework Although there’s no evidence that improving balance increases longevity, good balance is critical for just about every movement you make – walking, climbing stairs, getting into cars, navigating tight spaces, etc. – and can prevent slips and falls that can cause injury and even death. Below are five simple exercises to help improve your balance. When you’re first starting out, it’s important to stand near a wall or keep a chair close by in case you need to steady yourself. As you gain strength, you should try to move away from this support. 1. Leg lift Stand with your feet shoulder-width apart and your arms extended to the sides. Lift one of your knees and slowly extend your leg out in front of you. Hold it for 30 seconds. Repeat for both legs three times. 2. Tree pose This is a classic yoga pose. Stand with your feet shoulder-width apart, like the leg lift but this time, rest hold both hands in front of you in “prayer pose” (if this is too difficult at first, place one hand on a chair and one hand on your chest). Raise one of your legs and rest the sole of that foot on the inside of the other thigh, calf or ankle (avoid your knee). Hold it for 30 seconds. Repeat for both legs three times. 3. Flamingo With your knee bent, raise one foot off the ground (as high as possible) as if marching and hold for 30 seconds. Repeat for both legs at least 10-20 times. As you establish your balance, increase the height of your knee. 4. Lunges Stand straight with your hands on your hips. Step forward with one leg, bending at the knee and lowering your body until your thigh is as close to parallel with the floor as possible. Your back leg will also be bent, and you’ll be on your toes of that foot. Hold for 30 seconds. Repeat for both legs five to 10 times. 5. Tightrope With your arms extended out to your sides like a tightrope walker, walk heel to toe down a line in the floor (this can be a line in the hardwood or one you’ve taped on the floor). Count five seconds before each step. Do this exercise daily. Diving deeper into exercises to maintain balance Read More Terri L. Jones Terri L. Jones has been writing educational and informative topics for the senior industry for over ten years, and is a frequent and longtime contributor to Seniors Guide.