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If you are aged between 18 to 39 years, you must aim to stand on one leg for at least 43 seconds
A good body balance is extremely important, and as you age, it becomes even more crucial for not just conducting day-to-day activities but also overall well-being and health. Doctors say the health of your bones and joints begins to decline with age, leading to pain, inflammation, and imbalance. And so, to find out how your current bone health is, take this test.
Ever heard of the flamingo balance test to ascertain body balance? Since the posture tends to mimic that of a flamingo, hence the name.
According to studies, if you are aged between 18 and 39 years, you must aim to stand on one leg for at least 43 seconds. With ageing, the time naturally decreases:
- 40 seconds for ages 40 to 49
- 37 seconds for those 50 to 59
- 30 seconds for 60 to 69
- Just 18 to 19 seconds for 70 to 79
- Over 80s should aim for at least five seconds
How to do flamingo balance?
To achieve your balance rate, try to:
- Stand up straight on both your feet
- Lift your dominant leg off the ground
- Start the timer
- Stop the timer when your foot touches the ground
- Rate your balance
What does it indicate?
For most people, doctors say the ability to balance on one leg often declines due to reduced muscle strength, neuromuscular coordination, and body control. And so, those who achieve this pose effectively reflect strong musculoskeletal and neuromuscular coordination, as well as a high level of mental focus and body control.
It also reflects your well-aligned gait pattern, demonstrating effective mind-body synchronization.
What if you are not able to balance properly?
Experts say if you are not able to hold the posture for an optimal period, which is an indication that you need to focus on strengthening your core, you can do a few exercises and stretches, like:
Bridge pose
It helps activate your glutes to lift your hips, which trains your core while toning your buttocks and thighs.
Crunches
Crunches are a classic core-strengthening move that you can perform by lifting your upper body to focus on abdominal muscles.
Bird dog
The bird dog engages both your abdominal and back muscles, and so it is an ideal core-strengthening move. It also challenges your coordination, balance, and stability.
Planks
Planks are a part of full-body exercise that targets your core. There are many variations of this exercise that strengthens your arms, shoulders, back, glutes, and legs.
Mountain climbers
Mountain climbers combine a plank with knee movements, making it excellent for balance and core strength. It also burns calories, which help in weight loss.
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