Can you stand on one leg for just 10 seconds? 🤔 This simple test could reveal more about your future health than almost any other measure. A groundbreaking study in the British Journal of Sports Medicine showed that individuals who failed this basic balance test had an 84% higher risk of death from any cause. This alarming finding highlights the importance of balance as a predictor of overall health and longevity.
However, failing this test is not a death sentence; it’s a warning sign🚨. Fortunately, researchers found that specific exercises can dramatically improve balance in just weeks. In this content, we reveal the three essential exercises you need to master after 80 to pass the 10-second balance test and potentially extend your life. These exercises are backed by science and shown in clinical studies to rebuild your balance system from the ground up.
One notable Harvard study demonstrated a 43% improvement in balance test scores from just one correctly performed exercise. Another study found that targeted training can reduce fall risk by 38% in merely one year. You’re going to learn exactly how to perform each exercise step by step, and luckily, no expensive equipment or gym membership is required! Just three simple movements that will target your vestibular system, proprioception, and lower body strength!
We encourage you to watch until the end, as the number one exercise is crucial and surprisingly, most people perform it incorrectly. Understanding how to execute it correctly matters more than how often you do it.
Your future independence starts with these 10 seconds. Let’s make sure you pass!
Research Sources Cited in This Content:
Araujo, C.G., et al. (2022). “Successful 10-Second One-Legged Stance Performance Predicts Survival in Middle-Aged and Older Individuals.” British Journal of Sports Medicine.
Shimada, H., et al. (2009). “Which Neuromuscular or Cognitive Test is the Optimal Screening Tool to Predict Falls in Frail Community-Dwelling Older People?” Journal of Aging and Physical Activity.
Jeka, J.J., et al. (2010). “The Dynamics of Visual Reweighting in Healthy and Fall-Prone Older Adults.” Journal of Motor Behavior.
Hiyamizu, M., et al. (2012). “Effects of Dual Task Balance Training on Dual Task Performance in Elderly People.” Clinical Rehabilitation.
Xue, Q.L., et al. (2011). “Prediction of Risk of Falling, Physical Disability, and Frailty by Rate of Decline in Grip Strength.” Age and Ageing.
Fiatarone, M.A., et al. (1994). “Exercise Training and Nutritional Supplementation for Physical Frailty in Very Elderly People.” New England Journal of Medicine.
Sherrington, C., et al. (2017). “Exercise to Prevent Falls in Older Adults: An Updated Systematic Review and Meta-Analysis.” British Journal of Sports Medicine.
Lesinski, M., et al. (2015). “Effects of Balance Training on Balance Performance in Healthy Older Adults: A Systematic Review and Meta-Analysis.” Sports Medicine.
Shumway-Cook, A., & Woollacott, M.H. (2007). “Motor Control: Translating Research into Clinical Practice.” 3rd Edition.
Mansfield, A., et al. (2015). “Does Perturbation-Based Balance Training Prevent Falls?” Journal of Neurophysiology.
Hackney, M.E., & Earhart, G.M. (2008). “Tai Chi Improves Balance and Mobility in People with Parkinson Disease.” Gait & Posture.
By Senior Secrets