An unfortunate and frustrating part of aging is the loss of some of the mental and physical abilities that you had in your 20s or 30s. You forget why you walk into the kitchen and you can't beat the personal record of 5 km many years ago. While some of them are not too worrisome, the signs of cognitive impairment can be more severe and may include navigating familiar environments, forgetting important appointments, or having trouble keeping up with conversations.
Although these signs can be difficult to track over time, some physical tests can determine how well your brain is functioning. According to a 2014 article, your ability to stand on one leg not only gives you an idea of your muscle strength and balance, but also detects whether the small blood vessels in your brain are suffering age-related damage. The one-legged stand test can also detect cognitive function.
One-legged standing test.
How long can you stand on one leg without grabbing anything?Be sure to repeat with the other leg, as one leg may be stronger than the other. A study published in 2014 found that people who couldn't hold on for more than 20 seconds were more likely to start showing signs of brain problems.
According to a 2022 study in the British Journal of Sports Medicine, the one-legged stand test is also an indicator of your longevity. Researchers tested people between the ages of 51 and 75 on one leg and found that 20 percent of them were unable to stand on one leg for 10 seconds. Those who could not stand on one leg for 10 seconds had an 84% higher risk of dying from all causes than those who could successfully stand for 10 seconds. This study shows that the one-legged stand test is a good test for middle-aged and older adults.
Improves brain health as you age.
Your ability to stand on one leg is an indirect indicator of your brain health, which means that your lifestyle plays a role in how well your brain ages. According to a 2020 study in Preventive Medicine, physically active people are less likely to have subjective cognitive decline. According to the U.S. Centers for Disease Control and Prevention, you should get 150 minutes of moderate exercise per week, or 30 minutes of exercise five days a week. You don't even need a structured activity like a cardio class. You can dance in the kitchen while cooking or take your dog for a walk every day. Instead of sitting at a desk or couch for a long time, get up and do some quick exercises, such as squats. Other ways to add more activity can be to park your car farther away from the store or take the stairs instead of using the elevator.
You'll also need strength training at least twice a week, so you can split it into one day of upper body training and another day of lower body training. When you reach the age of 65, it's a good idea to do balance-building exercises three days a week. Exercises like walking head-to-toe, sitting and standing, or standing on an unstable surface (such as a rocking board) can improve your balance. As you age, keep your back, abdomen and legs strong and balanced.
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