Senior News Line: Keeping our balance

How long can you stand on one leg? This balance ability is apparently a good indicator of how we’re aging — or so say several researchers.

Some researchers pay attention to this standing business because they think it indicates longevity. Others think a lack of that ability can point to a cognitive decline.

If you want to check your balance, stand up and keep your eyes open, don’t hold onto anything, and stand on one leg without any support, lifting one leg off the ground and bent at the knee.

If you’re between 50 and 59, that standing time should be 37 seconds. From 60 to 69, aim for 30 seconds. Between 70 and 79, shoot for 19 seconds, and over 80, aim for a bit over 5 seconds.

Another source says in your 50s, aim for 40 seconds. In 60s, try for 20 seconds. In your 70s, the goal would be around 10 seconds.

If you struggle with standing for those lengths of time, there are ways to improve your balance.

You can practice standing, but use something for support until you get the hang of it. You’ll strengthen the muscles of your legs that way. Or, try dancing and walking up stairs.

Take a look at the Mayo Clinic website for suggestions on how to improve your balance in general. At mayoclinic.org, do a search for “balance exercises,” where you’ll find dozens of articles.

Pay attention to the ones that talk about strengthening your core muscles — your lower back, hips, stomach and pelvis. With a stronger core, you’ll have better overall balance.

The good news about core exercises is that you can do them at home and don’t need to go to the gym.

For added ideas, check out YouTube videos for senior exercises. With winter about to arrive, exercises we can do at home will help keep us in shape.