This test measures your ability to stand on one leg for up to 30 seconds without losing control.
- Stand bare feet on flat surfaces, not slippery.
- Place your hands on your hips to avoid using your hands to balance.
- Lift one leg off the ground, bending your knees.
- Start timing as soon as your feet leave the floor.
- Try to hold the balance for up to 30 seconds without moving the pillar leg, touching the leg up and down to the ground, using your arms to hold the balance, touching the wall for support. Stop the meter if you do any of it.
- Rest, then repeat on the opposite leg.
If you reach 0-9 seconds, it means that balance and coordination need to be seriously paid attention. You are at higher risk of falling and injury.
With 10-19 seconds, you can control the balance but need to improve strength and stability. With 20-29 seconds, you maintain a good balance. At 30 seconds, you have good balance control, muscle coordination and neurological stability.
This test is effective because it affects a number of systems that may decline with age, including strength, balance, coordination, and the ability to control neuromyago.
Balance is an important part of long-term fitness. This helps prevent falls, protect joints and help you become independent as you age. The better balance is, the better your body works in everything, from walking, running to climbing stairs and reacting to everything around you.
If you are over 50 years old, the chance of passing this test is strongly correlated with a reduced risk of death in the next 10 years. This is not only related to physical strength but also related to longevity.
Balance depends on the strength of the core, hips, buttocks and legs. At the same time, it depends on the coordination between the brain and muscles. If you don't pass the test, you can practice slowly such as practicing standing on one leg every day, exercising your glutes and core.
