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Getting a leg up on strength and balance
More than 14 million falls are reported every year among Americans ages 65 and older. And the fall death rate has skyrocketed by around 40% over the past decades.
If you want to substantially lower your risk of falling, you want to increase your leg strength and ability to balance on one leg. That’s the conclusion of a study in PlosOne that found that the length of time you can maintain balance while standing on your non-dominant leg is the strongest indication of your risk of falling — or not.
The researchers found that being able to stand on one leg for 30 seconds is a sign of good balance. So, test your ability to balance on one leg (with something to grab onto or lean into). If you cannot hold yourself upright and steady for half a minute, it’s important to take steps to improve strength and stability.
That means achieving a healthy weight by eating a plant-based diet free of excess saturated fat, added sugars and highly processed foods. You also want to get at least 30 minutes of physical activity daily — aiming for 300 minutes a week. If you can’t balance well or are weak, consider chair yoga and using a stationary bike or treadmill — if your doc agrees.
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