Can you stand on one leg for 10 seconds?

Can you stand on one leg for 10 seconds? It gives a remarkably good prediction whether you will fall and fracture a hip in the next few years.

The "one leg standing test" can also be turned into an exercise; done daily it will reduce the risk of falling by a massive 50%. The disability that ensues from a fractured hip is simply awful; and 50% of folk die within one year. Prevention as always, is better than a cure.

Can you stand on one leg for 10 seconds?

The elderly for obvious reasons are afraid of falling and with good reason; researchers report that taking a tumble is the leading cause of hospital admission for a traumatic injury in older persons.

A fall is also the most common cause of a subdural haematoma; capillaries are ruptured resulting in blood accumulating between the layers of the dura that surrounds the brain causing pressure on the very sensitive tissue. Death soon follows in 60% of those so injured.

The good news is that a simple exercise done daily to improve your balance will reduce the likelihood of a fall by a massive 50%.

First let's look at the test. Can you stand on one leg for 10 seconds?

The One Leg Standing Test

If you instinctively know you cannot stand on a single limb then be sensible and don't even attempt the One Leg Standing Test. Certainly it is not for those suffering from vertigo, light-headedness or fainting spells. By all means practise a few times.

1. Stand at the kitchen counter barefoot with your feet together and your hands placed comfortably in front of you for support. Look straight ahead; keep your eyes open.
2. Bend a single knee raising your foot off the ground. Keep your hands on the counter and get comfortable, standing on one leg. 
3. Now keeping one hand still on the counter, cross the other across your chest. Again get your balance. If you feel unsure then go no further.
   
4. When and if you feel confident then raise the other hand off the counter; if you can retain your balance then place it also across your chest.
   
5. Can you keep your balance for 10 seconds without your toes touching the floor, unfolding your arms or moving the foot that remains on the tiles?
6. Now repeat with the other leg.
   

Well done if you can successfully achieve this test. Don't be anxious if you fail at the first attempt. At 77 I lost the plot after 3 seconds initially but after a few practice sessions could manage 20s with some trepidation and wild swings. 

Don't despair if you could not reach 10 seconds; that's where the exercise based on this test has such value.

The One Leg Standing Exercise

Let's emphasize this again; do this little exercise taking no longer than the kettle needs to boil, a few times a day. The research shows you are 50% less likely to trip and fall. It is all about strengthening your lower limbs and repeatedly activating the balance mechanism located within the inner ear.

1. Stand comfortably barefoot at the counter with your feet together. Get your balance.
2. Keeping both hands on the counter, bend one knee raising your foot off the ground. Regain your composure and your balance.
3. Now raise your hands so that only one finger on each hand remains on the counter. Again wait until you are comfortably balanced.
   
4. Raise one hand off the counter again regaining your stability. Do this for a week; only then proceed to the next step.
   
5. Only then if you feel confident, raise your remaining finger off the counter, tapping it up and down.
   
6. When you are able then start holding that finger off the counter for longer periods you will eventually be able to stand on one leg without falling. Not many 80-year olds can do that; but keep challenging yourself daily. You will see an improvement within a few weeks.
   

You will reduce your risk of falling and doing yourself a serious mischief by a massive 50% if you spend just 3 or 4 minutes every day. 

The walking stick

My elderly patients are very reluctant to use a stick. Sometimes I think they'd rather risk breaking a hip than admit they are getting older.

So my recommendation is to start taking a stick with you on your walks long before you get old; then you won't be faced with that challenge. You'll also be able to fend off any dogs.

If you can't stand on one leg for ten seconds then it is definitely time to start using the walking stick; preferably before the fall and the broken hip.

alcohol

Alcohol may make a good serf but it certainly will not be a satisfying master. Many falls in the elderly are alcohol-related particularly on the stairs and in the bathroom.

• Tobacco, obesity and alcohol are three preventable causes cancer
  

Newsletter

Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and the family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

Did you find this page interesting? How about forwarding it to a friendly book or food junkie? Better still, a social media tick would help.

Address:

56 Groenekloof Rd,

Hilton, KZN

South Africa

Website:

https://www.bernard-preston.com

Create a Cyan Zone at your home; one which complements blue areas for longevity with green for protecting Mother Earth.