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The Best Test to Evaluate Your Aging Progress

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A new study, published in the journal PLoS One, reveals that a straightforward balance test serves as a significant indicator of age-related decline. Researchers at the Mayo Clinic conducted an evaluation involving grip and knee strength, both double- and single-leg balance, and back-and-forth walking among 40 participants. The participants were divided into two groups, with one group aged 50 to 65 and the other group over 65.

The core questions of the research focused on identifying which metrics deteriorate more rapidly and at what rate. These insights could assist medical professionals in developing targeted treatments to slow these declines. Clinicians selected these specific tests because balance, muscle strength, and an efficient gait contribute significantly to the quality of life as individuals age. These factors are particularly crucial for maintaining independence in older adults.

The study concluded that single-leg balance is the leading indicator of healthy aging, as it demonstrated the most substantial decline with age.

Kenton Kaufman, the lead author of the study and director of the Motion Analysis Laboratory at Mayo Clinic, emphasized the importance of balance as an indicator of how well different body systems work together. He noted that balance typically begins to decline around the age of 50, which can increase the risk of falls—recognized as the leading cause of injury among adults over age 65, according to the CDC.

Kaufman also noted that a good single-leg balance reflects well-coordinated neurological, vision, and vestibular systems. He cited putting on trousers in the morning as a practical test of balance.

To improve single-leg balance, Kaufman suggested practicing standing on one leg, targeting a goal of maintaining balance for 30 seconds. He also recommended several at-home exercises to help enhance single-leg balance, including weight shifts, tandem walking, tai chi, and hip-strengthening exercises.

These exercises, suggested by the Mayo Clinic, aim to support individuals in maintaining balance, ultimately contributing to healthier aging.

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