Strive to embrace your inner flamingo (egret, heron) for peace of mind, fall prevention, longevity and more Jem Golden
Jem Golden
Sessional University Lecturer/Tutor, Strategic Research Consultant, Analyst/Writer
Yesterday at a deep tissue massage with an incredibly skilled therapist in north London who mainly treats athletes in recovery from injuries (I am not one of those athletes, unfortunately!), he asked what I had been up to since our last session, and I mentioned trying to stand on one leg for 30 seconds or so eyes open and then 15 seconds eyes closed. Will talk about the reasons for this shortly but my therapist laughed sympathetically – fit and very flexible, he says that also finds this really tricky but also interestingly it is a ’necessity’, often beginning (or ending) his own exercise session with a simple one-legged pose. Let us reflect on the natural world for a moment.
Why do flamingos (and other birds like herons) stand on one leg?
Flamingos are immensely attractive birds with their beautiful feathers, elaborate mating dances that are so hypnotic to watch in the wild, not least standing on one leg in groups. Flamingo researchers are frequently asked why these birds stand on one leg, but the real question might be why they ever stand on two. According to tests, flamingos have balance mechanisms integrated into their anatomy that make standing on one leg require minimal muscle effort. In fact, this posture is so stable that the birds sway less when they're dozing than when they're awake with their eyes open, according to two neuromechanics experts from Atlanta. The most likely explanation for this avian balancing act is that it helps them conserve body heat. One study discovered that flamingos are significantly more likely to stand on one foot in bodies of water than on land, while another found them to adopt a one-legged stance more often when the weather is colder. Flamingos are not the only birds to stand on one leg. A comparative study of nine wading bird species including egrets and herons found that those with relatively longer legs roost on one leg more often.
A compelling fact about flamingos (non-leg related)
Both male and female flamingos can feed their chicks, and even non-parent flamingos can step in as foster feeders. The chick’s begging calls are thought to trigger the production of crop milk. While feeding their chicks, the parents lose much of their vibrant colour, with their feathers fading to pale pink or even white!! However, as the chicks grow independent and begin feeding themselves, the parents gradually regain their bright coloration.
We need to be tested to stand on one leg as one critical marker of longevity
Balance assessment is not routinely incorporated in the clinical examination of middle aged and older individuals. This may be partly attributable to the poor standardisation of balance testing as well as to the relative paucity of data relating balance results to clinical outcomes other than falls, such as mortality, when compared with, for example, aerobic fitness,
A person's ability to balance can reveal important insights about their health. Previous research links poor balance to a higher risk of stroke and dementia. An international study has found that being unable to stand on one leg for 10 seconds in middle to later life is associated with nearly double the risk of death within 10 years.
Published in the British Journal of Sports Medicine, the study tracked 1,702 people aged 51–75 for 12 years. About 21% failed the test, and those individuals faced an 84% increased risk of mortality.
The ability to stand on one leg varies with age, typically declining over time. People in their 50s should be able to balance for at least 40 seconds, those in their 60s for at least 20 seconds, and those in their 70s for at least 10 seconds. This would suggest that the one-leg stance (OLS) test is easy to perform and should be part of routine check-ups for middle-aged and older adults encouraging those who cannot do it successfully to work on balance for the next check-up.
Maintaining balance and core stability is not just relevant to older adults
We are all vulnerable to falling outdoors especially in urban environments that have multiple obstacles and health hazards. Estimates suggest that outdoor falls account for anywhere between half and 72% of all falls. Unlike indoor falls, outdoor fallers tend to be younger, more active, and less likely to be frail. This makes environmental factors more influential in outdoor falls than indoor ones. In fact, one study found that 73% of outdoor falls were linked to specific environmental hazards.
Outdoor falls often result from slips or trips, commonly associated with uneven surfaces, poor footpath conditions, wet weather, obstructions, or poor lighting. Other factors, such as crossing the road, stepping on or off curbs, getting out of vehicles, crowded areas, inappropriate footwear, or lack of attention, also contribute to the risk.
The point being that working on one’s balance and building core stability (at all ages) in an excellent preventive from falling, let alone all the other known benefits such as relaxation, boosting confidence and getting in touch with your inner flamingo.
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To sum up
Improving your balance is also excellent for strengthening your core and enhancing body alignment. At home, it's a great way to break up a sedentary day and correct postural imbalances caused by prolonged sitting.
Even just standing up has significant health benefits. Add balance exercises, and you double those advantages.
Sources for this article
Why You Should Stand on One Leg by the (great, much-missed) Michael Mosley
Balancing on one leg may be useful health test in later life, research suggests written by Andrew Gregory, published in The Guardian online
Plumb Perfect: The Physics + Power of Balancing Poses by Roger Cole, published in Yoga International
Experiences of the Built Environment, Falls and Fear of Falling Outdoors among Older Adults: An Exploratory Study and Future Directions by Curl, Fitt and Tominz published in International Journal of Environmental Research and Public Health
Successful 10-second one-legged stance performance predicts survival in middle-aged and older individualsby Claudio Araujo published in British Journal of Sports Medicine
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Classical Ballet and music education. Private customized Ballet and music programs to international schools in India. Delivering courses on applied dance and movement techniques as professional development training.
3 个月Coordination and balance are essential for our nervous system hence our neural connections and cognitive development. Absolutely paramount for our receptivity to learn.
Consulting Social Work Gerontologist
4 个月Thanks for this, Jem! Our family has hereditary cerebellar ataxia and these exercises are wonderful for fall prevention. I remember hearing a tip to practice while standing at the sink. You can always steady yourself with the counter if you need it, and building a practice every time you're at the sink reinforces a healthy habit.
Social Gerontologist; Keynote/Public Speaker; Community Educator; Independent Writer and Editor; Author of "Aging Sideways: Changing Our Perspectives on Getting Older"
4 个月An interesting piece, Jem! Thanks for sharing it. It resonates with me, as I've become more conscious of the need to improve my ability to balance. I'm also working on redeveloping my skills to juggle three balls, which I used to do decades ago. (And it's surprisingly aerobic!) Good activities to break up the hours of sedentary computer work. ??