This Balance Test Can Measure Your Bone And Muscle Health

What if you could easily test the strength of your bones and muscle functionality at home, instead of undergoing expensive tests at the doctor’s office? Researchers from the Mayo Clinic have developed a straightforward balance test that can help assess these vital aspects of health.

According to the health organization’s latest study, which was reported by the Daily Mail on Oct. 23,  researchers were able to develop a simple bone health test using a custom device to assess grip strength and knee extension. They conducted a series of movement-related assessments on 40 participants aged 50 to 80, excluding those who were obese or had pre-existing conditions affecting balance or stride.

In the initial assessment, researchers developed a specialized gait test to analyze the participants’ walking patterns. This involved having participants walk back and forth on a 26-foot walkway at a comfortable pace while equipped with motion capture sensors. The test was conducted three times, measuring various parameters such as speed, step length, and stride length.

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Then, participants were put to the test to see how strong their balance was — both on two legs and one leg. For the two-leg test, they stood on two force plates, looking forward with eyes open and then closed. In the one-leg test, physical therapists timed how long participants could hold one leg up while standing straight, with their arms in a comfortable position. The results were eye-opening.

The most notable change with age was in one-leg balance, which serves as a strong indicator of fall risk, potential nerve damage, and frailty — a clinical syndrome marked by diminished physiological reserve and heightened vulnerability to stressors, particularly in older adults, according to The National Library of Medicine.

For the dominant leg, the average time individuals could stand on one leg decreased by 1.7 seconds per decade. For the non-dominant leg, balance time declined by 2.2 seconds per decade; for example, a 50-year-old who can balance for 15 seconds may only balance for 12.8 seconds by age 60.

While the way people walk does not change significantly with age, measures of balance, grip strength, and knee strength do decline, according to the study. Researchers from the Mayo Clinic suggested that this simple test could be used in doctors’ offices as an inexpensive, low-tech method for assessing bone strength and aging.

Why does bone density and muscle strength decrease as we age?

The body’s framework provides essential support and structure, while joints—where bones connect—allow for flexibility and movement. In these joints, bones are cushioned by cartilage, encased in synovial membranes, and lubricated with fluid, which prevents direct contact and wear, Medline Plus notes.

Muscles provide the strength necessary for movement, with coordination directed by the brain and influenced by changes in the muscles and joints. Over time, deterioration in these areas can adversely affect posture and gait, leading to weakness and decreased mobility. Aging often results in bone mass loss, particularly in women post-menopause, as bones lose calcium and other vital minerals.

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The spine is made up of vertebrae, with gel-like discs between each bone acting as shock absorbers. As these discs lose fluid and thin out over time, the trunk can shorten. Additionally, vertebrae may lose mineral content, leading to thinner bones, which can cause a curved and compressed spinal column, sometimes accompanied by bone spurs due to wear and tear.

This deterioration in muscles, joints, and bones can also contribute to frailty, which typically presents as weakness, fatigue, unintentional weight loss, reduced physical activity, and slow walking speed as we age. It increases the risk of adverse health outcomes such as falls, hospitalization, and disability, and is often linked to chronic diseases, studies show. Early recognition of frailty is crucial for implementing interventions that can improve health and help maintain independence.

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