Standing on one foot is not difficult for many people, but if you close your eyes and stand on one foot, can you stand still?
In fact, standing on one foot with eyes closed is one of the test items in the national physical fitness monitoring. During the test, close eyes and lift one foot at will. According to the “Fifth National Physical Fitness Monitoring Bulletin” issued by the National National Physical Fitness Monitoring Center in December 2021, people aged 20 to 59 in my country stand on one foot with their eyes closed for an average of more than 14.8 seconds, while those aged 60 to 79 years old have their eyes closed and stand on one foot for more than 14.8 seconds. Standing on the feet averaged less than 12 seconds.
Image source: The Fifth National Physical Fitness Monitoring Bulletin
When standing on one foot with eyes closed, the longer the time, the better the balance, and the older the age, the worse the balance. Generally healthy adult women should exceed 12 seconds, and adult men should exceed 13 seconds.
Balance on the body
How big is the impact
Balance is an ability that people must have in daily life and sports activities, and is also an important indicator for measuring health. Since the realization of balance requires the coordination of multiple mechanisms such as vision, muscle strength, and nervous system, once the balance is reduced, it will have many unexpected effects, and even fatal in severe cases.
So, balance ability is the basic ability of all static and dynamic activities.
A person with poor balance
Or face 3 major problems
In life, the reason why we can complete the actions of standing, walking, squatting and sitting down is because of balance. People with good balance have stronger physical coordination and responsiveness.
Because balance depends on the coordination of multiple mechanisms such as vision, muscle strength, and nervous system, once the balance drops, accidents may occur.
①
High risk of falling
Because balance is primarily related to physical coordination, people with poor balance are at higher risk of falling. Falls are especially deadly for older adults. Falls in the elderly generally cause contusion bleeding, fractures, joint dislocations, ligament sprains, etc. The older the elderly, the higher the risk of injury or death due to falls.
②
Joints are easily damaged
After balance declines, exercise capacity is limited and opportunities for muscle building are reduced, and muscle mass is associated with a variety of diseases. Increasing muscle mass can be more protective of the joints. Many knee problems are caused by insufficient strength of the thigh muscles. The muscles in the front of the thigh, the quadriceps, are the muscles that best protect the knee joint.
③
Responsiveness decreased
A person’s reaction speed can focus on the coordination ability of various parts of the body, and there is also a correlation between reaction and balance. Exercise balance can improve reaction. Conversely, the decline of balance will also affect the brain’s response. speed.
Strengthen balance
Do more of these things
Although everyone’s balance weakens to varying degrees with age, we can still practice balance through exercise. Doing more of these at ordinary times can not only enhance the mobility of the limbs, exercise core strength and various muscle groups, but also improve balance.
1
Resistance exercise
Good muscle mass and muscle mass play an important role in maintaining balance, so you can add some resistance exercises to your daily exercise.
Resistance exercise is an exercise against resistance, which refers to the active movement of muscles when they overcome external resistance. It can mainly exercise bones and muscles, improve muscle strength and explosive power, such as using barbells, dumbbells and other equipment to target the chest. , various exercises for large muscle groups such as shoulders, back, and legs. It should be noted that during the usual exercise process, you should choose aerobic exercise or resistance exercise reasonably according to your specific situation, so as to achieve the purpose of exercise and fitness.
2
Ball games
People of all ages can choose a variety of ball sports, which can not only improve muscle strength, but also improve reaction ability, such as basketball, football, volleyball, table tennis, badminton, tennis, etc., for older people For example, you can choose less intense ball sports such as softball to enhance balance.
3
Traditional sports
Traditional Chinese sports such as Taijiquan (sword), Mulan (sword), martial arts routines, Wuqinxi, Baduanjin, Yijinjing, Liuzijue, etc. are especially suitable for older people, which can not only improve balance It also helps to boost immune function, improve respiratory function, and improve flexibility.
4
Other
You can also improve balance, muscle strength and endurance through other forms of exercise such as balance exercises, straight leg lifts, and brisk walking.
In addition to the methods of improving exercise, brain training can also be carried out by counting, jigsaw puzzles, reciting poems and other methods to improve the reaction speed of the brain, slow down the decline of neurological function, and prevent the decline of balance ability. Of course, on the basis of ensuring a balanced diet, appropriate supplementation of cereals, fish, eggs, lean meat, nuts, etc., will also help maintain the normal response ability of the brain.
The editor of standing on one foot with eyes closed has reached the standard~ How about you?
(Health Jilin 12320)