Question for Phy Therapist or anyone on Unipedal Standing

windblown
1 Recommendation

Hi All:

I've read that 1 minute of unipedal standing 3 times a day is equivalent to walking for 53 minutes. What do you think of this; is it possible that "Unipedal standing for one minute is equivalent to the amount of integral load gained through walking for approximately 53 minutes [Sakamoto et al; 2006, Oct 11; 467-72 Journal of Orthopaedic Science]." Sources below from the NIH:

http://www.ncbi.nlm.nih.gov/pubmed/17013734?ordinalpos=2&itool=EntrezSystem 2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum
~~~~~~~~~~~~~~~~~
http://www.ncbi.nlm.nih.gov/pubmed/17142934?ordinalpos=1&itool=EntrezSystem 2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

TIA

20 replies

SaraMeeks

This research looks very promising and I have always thought that unipedal stance exercise would improve balance (although I cannot cite a research article showing this) and strength in the hip area and other postural muscles. However, when one simply stands on one leg, the load is pretty static. Walking would include more dynamic, functional loading and would vary the load on the bone which, from all my reading, is important to drive changes in bone density.
Note that the research is indicating a reduction in falls but not hip fracture.
Nothing quite beats going for a walk for many reasons. Besides strengthening the hips, one moves through various ranges of motion thereby working on more areas of the bone itself--walking backward, sideward and on uneven surfaces would increase the varying load on the bone, and one gets exercise for the heart, lungs and soul. You can use poles for upper extremity movement and strengthening and add a weighted vest if you like. Plus it can be a relaxing social activity.
I'd suggest daily unipedal stance exercise (I do it myself although haven't tried 3X daily for 1 min each) plus walking for a more complete exercise for the hips.

MotherGoose

Well said, Sara!
A minor point first --the 2nd report was not well translated from the Japanese. Note the last sentence declares "unipedal standing balance exercise should contribute toward overcoming " prevention"of hip fractures. The word "prevention" is not needed and actually changes the meaning to the opposite of the translator's intention. We do not want to overcome prevention, we want to overcome fractures ---- right?
(Sorry to play English teacher with you -- I could not resist).
Re; the 1st study -- I note a very small difference between the number of falls in the unipedal group (118) and the control group (121). Yes, there were almost 100 more unipedal folks than the control. Plus some of these subjects were allowed to hold onto a bar for safety, but we do not know how many. Not that it was bad for those with poorer balance to do so for safety, BUT, there would be a difference.
This study -- or studies should be repeated with tighter controls and more subjects.
Such an activity is fine for us to add to our daily physical activity -- and an easy enough way to improve balance -- important to fall prevention.
I would hardly consider its overall value to our entire body as equal to 53 minutes of walking. I hate to think of the media grabbing this study and touting it as the be-all and end-all for exercise needs for osteoporosis and fall prevention.
Lucy Buckley PT

windblown

Thanks Ladies for you insightful responses!!!

I do the unipedal standing every day, but it could never replace my other weight bearing exercises, and I hope others see it as an additional thing to *add* to our arsenal of osteoporosis exercises. I do the unipedal standing when ever I think of it or need some relief from pain in one leg or the other; so if I'm doing dishes, standing in a line etc I can do it then as well. I hope my balance is improving from it, at the least.. ;)

For those who can't walk 50+ minutes a day, hopefully they could try this. I know I can't walk that long, so I walk 20 mins 2-3 times a day. The non stop walking is the thing I have a lot of trouble with due to my many degenerative spinal problems, and sacroiliac/hip pain.

Raven1

What is unipedal standing? Standing on one leg? Never heard of it.

Raven1

Hi all,
Windblown, thanks for the reports. I just read both of them and I'm going to do some unipedal standing as soon as I send this off. I'll let you know how well it works.

Raven1

I just did it: count of 60 on each foot. I had to touch a "bar' with a finger, but I'm sure that after awhile I'll be able to freestand. My balance is getting crummy. I have no intention on stopping my walks, in fact, I'm acquiring a puppy in 2 weeks, so my walking times will be increased. My gait stinks, along with my balance. This looks promising. I'll let you know how it works.

windblown

Hi Raven: Good luck with the unipedal standing... Here's another article on balance. According to this article I should be able to stand on one leg with arms crossed at the chest and my eyes *closed* for 21 seconds for my age :( I can't get past the 6 second mark on this so I've got a long way to go for my age/balance.

http://www.nytimes.com/2008/01/08/health/08brod.html_r=1&ex=1200546000&en=c 827f2c2faf17ca7&ei=5070&emc=eta1&oref=slogin

Standing on one leg will strengthen your hip and balance. Walking is still a better overall exercise for weight bearing but I also do the one leg standing for variety and improving my balance. Have fun with your new dog...

Blues

Hi, Windblown,

Just tried the link and it is no longer available but your description of the exercise is clear; I'll try it later but will not know how long for my age (66). I know my balance isn't as good as it used to be. I used to walk 30 mins. on the treadmill swinging my arms; now I have to steady myself every now and then. One more thing to work on.

windblown

Hi Blues and All: Try this and see if you can get it. This is only a balance *test*, not an exercise. Be careful with this because it is hard to do. Always have something to grab onto if you start to lean in any direction.

http://www.nytimes.com/2008/01/08/health/08brod.html?_r=1&ex=1200546000&en= c827f2c2faf17ca7&ei=5070&emc=eta1&oref=slogin

Raven1

Hi Windblown, Blues and everyone else. I'm very excited about this unipedal standing. I tried it first yesterday for a count of 60 seconds and I couldn't do it without holding on at least occasionally, but I did it. I was in my studio and when I walked down the stairs I felt a difference in my gait. I did it again about an hour later and my gait improved. I did it again before I went to sleep and I was able to do it without holding on at all. I did it first thing this morning, while I was brushing my teeth and I grabbed onto the sink with my finger occasionally. My gait is totally different. I did a very long walk and not only was my gait much improved but my knees felt better than they have in a long time. It's quite amazing. I just printed out the 2 articles windblown had on her reply to send to my sister. It's quite startling how fast it worked.
PS I won't get my puppy for nearly 2 weeks.

Raven1

Blues:
Go up to the top for Windblown's opening of this discussion and you can still get the first 2 articles which describe unipedal standing. It's simple: stand on one leg for 60 seconds.

sdivas

Hi, I have little dogs and work with dog rescue. I grew up loving dogs, but please be careful that your new puppy doesn't get underfoot and cause a fall. Dogs of any size and age can quickly move in our path, so please be careful and train your dog to walk at your pace. Dogs are a great way to get us to walk more, but we need to be in charge of the walk and make the walk safe for us, as well as our pet. Are you getting a breed or a mix? No matter, dogs are full of love to give. Enjoy! Sandi

windblown

Hi All: The second NY Times link I posted at 10:10 a.m. today, works for me, but Blues is right the first one doesn't. This article is just for testing your balance. The Unipedal standing (first 2 links) is good for balance/hip strengthening. Of course this wouldn't replace *any* of the exercises you are doing now, but if you need a little help in improving your balance and strength try it. Hopefully the unipedal standing will help you on balance and prevent some falls. I know my balance has improved greatly from doing this and my therapist is quite amazed at how long I can stand and talk to others while doing it.

Continue with your normal weight bearing exercises and use the unipedal stance for balance improvement. I think we all need to be aware of our balance and improving it, so this is a good one to do for that.

I believe Sara Meeks has more exercises on her site that you could use in addition to this one for balancing. I also do this in a pool as well, because it is part of my physical therapy routine for low back problems/pain.

Have fun but be careful...

Raven1

Hi All,
As to my new puppy: she is an unpapered short haired, red sable mini dachshund. I'm calling her Zazu. I promise I'll be careful and I thank you for your concern.
I've been doing the unipedal standing excercises for 2 days now and I can't believe the improvement in my gait and balance. I just vacuumed my studio and it was a pleasure to not feel like I was going to fall down the stairs. I also read and printed out Jane Brody's article "Preserving a Fundamental Sense: Balance." I get the NY Times everyday and I don't know how I missed it. Something that really irritates me is that when I saw a neurosurgeon who checked me for "balance" because he and his assistant assessed me, they never said anything about my poor balance. After all, in 2 days I've improved radically. I'm flummoxed. What in the world did I need 2 fancy MRI's for, if the doc didn't recommend that i exercise to improve my balance. He must know about unipedal standing, or at least he must be able to recognize poor balance and an impaired gait. I was able to do the closed eyes, arms folded across my chest leg up at 45 degrees for about 2 seconds. My age is 10 seconds. Maybe it's not so bad.
Thanks for this new lease on balance. I certainly wouldn't stop any of my other exercises. It's nice to add on.

windblown

Hi Raven: I can't tell you how happy I am that I could help you by pointing you into the direction of these articles and that it's *helping* you-hooray!!!!

As you continue the unipedal standing you're going to notice your improvement right away as long as you stick with it. The thing I like about it is you don't need any exercise equipment, and that you can almost do it anytime or anywhere.

Have you ever tried a tai chi video? I started a beginners one a couple of months ago, and it to is *great* for balance. I've never taken a class, so following the dvd is nice because you can rewind and rewind if you need to see a certain movement done many times to actually get it down. I have to modify some of the moves, because of my back pain and injury/fx's, but it as well, really helps with the balancing.

After I've done balancing exercises, I swear my memory gets better. I can't prove this but who knows... I also do memory games for that as well.

Did you pick the name Zazu after Zazu Pits? :) Probably not, but it was the first thing I thought of when you mentioned it.

Keep up the good work, and I'm thrilled you like unipedal standing so much, and that it's actually helping you in such a short time.

If you ever go to PT, I gaurantee they will show you a ton of balancing exercises, since they are the ones that know the most about it and it's importance as we age. My brother has vertigo, and I've got him doing the unipedaling, so I'm waiting to see how it helps him and he's an avid hiker, so I don't want him to get dizzy up on top of a mountain.

If you ever want some more easy balance exercises to do just ask, I've got a lot of them that I like.

Have fun...

MotherGoose

Thanks, Sandi, for the cautionary words re: the puppy!
I was about to add my 2 cents when I read your message. Getting in and out the door safely with an eager puppy on a leash will be a challenge to your balance -- for sure!
Lucy Buckley PT

Raven1

hi all,
I just e mailed the unipedal articles to my sister and I hope she can do it, or is willing to. Zazu "Pitts" is on the mark! I visited her yesterday and she's a real cutie and a perfect Zazu. I promise I'll be careful walking the puppy. I take her home next Friday. She'll be 13 weeks old. I look forward to her company on my walks. I'm continuing my unipedal standing and I'm thrilled with my progress. I feel like a new person. I'm also adding the the heel/toe exercise. It's also very helpful. Jane Brody mentioned it in her article. In this weeks Science Section she had a good article on the benefits of exercise for any body, no matter what & she's right.

JoanL

Hello all
I am here for the first time and I appreciate your replies so very much. I learned just now about the unipedal standing and will start that today. Thank you!

I was very recently diagnosed with osteoporosis and I
tried the medication Actonel (risodronate) and I got a horrible reaction. My bones and joints ached so much I couldn't even raise my arms above my head
I could barely get up out of bed. (Normally I have no pain)
I am afraid to try the other meds. There was something written on the insert in the med. It said don't take if your blood calcium is low and my blood wasn't even tested before this med was prescribed to me.
Any one know anything about this?

windblown

Hi Joan: Yes bisphosphonates will lower you calcium levels, in fact they will use them if you have hypercalcemia as a treat to bring the level down.

I would ask the Dr to run the usual tests associated with bone loss, so you know if you have an asorbtion problem which is a secondary cause of osteopor...

They usually run serum cal, vit D, phosphorous, possibly PTH (parathyroid hormone) if your calcium is high/low, and the 24 hr urinary test to see if you are spilling cal through your urine. They may also run thyroid tests too, depending on the Dr. since thyroid disorders can cause osteo. I had to go to an Endo to get some of these tests done since my pcp only did the serum cal/thyroid panel. I have high calcium but didn't find out about it till I went to an Endo for a second opinion on taking Forteo. They still can't figure out why my calcium is high, and 25 hydroxyvitamin D is really low and 1,25 dihydroxyvitamin D is high, since my PTH is low/normal, but usually this isn't how things work, most patients get an answer to their readings I just haven't been so lucky.

Good Luck, I too had pain from Actonel, but it was bearable, I just didn't want to deal with anymore pain since I have a chronic pain issue to begin with.

Raven1

hi everyone,
I've disappeared into the world of puppies. It's a lovely world. I'm walking more than I have in a long time and it's very pleasurable walking with my dog. After mowing my lawn today, with my little pusher mower, which I recommend for great exercise, my knees feel better than they have in a year. I'm still doing unipedal standing 3x per day and it has really helped me. I walk a lot on a pebble beach but, still my balance is not what it was, but i am more sure footed. I still stand somewhere near something I can grab onto when I do it. I also try the heel toe that Jane Brody talks about in her article. It's very good for balance. I remember a neurosurgeon I saw test my balance using the heel toe. I hope everyon's ok. I'll be sure to check in more regularly.

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