大家有没有试过，自己闭上双眼单腿站立能坚持多久？
Have you ever tried standing on one leg with your eyes closed? Many people are finding that this seemingly simple challenge is much harder than expected.
话题下，网友纷纷表示：
大家试过就会发现，闭眼单腿站立可真没那么简单！
在国家国民体质监测中心发布的《国民体质测定标准（2023 年修订）》里，有一项测试是：在确保安全的前提下，闭眼单脚站立。测试针对20—79岁的成年人。
测试时需闭上双眼，并任意抬起一只脚，另一只踩在坚硬、平整的地面上，然后开始计时，看看你能坚持多少秒。
According to the China Institute of Sport Science, one official test for adults aged 20–79 does just that: stand on one foot with eyes closed while lifting the other foot off the ground. The stopwatch starts as soon as balance is tested.
对于50岁以上的中老年人来说，如果闭眼单脚站立没办法坚持10秒，未来4—9年的死亡风险明显提高，比能单脚闭眼稳定坚持10秒的高出84%。
如果你不到50岁，还坚持不到10秒，那么你可能真的要重视这个问题了！
The results can be eye-opening. For adults over 50, being unable to maintain the stance for at least 10 seconds is linked to an 84 percent higher risk of death within the next 4–9 years compared with those who can. And if you're under 50 but still struggle to last 10 seconds, it may be a sign to take your health more seriously.
数据来源：《国民体质测定标准（2023年修订）》
其实，与血压、血脂、血糖等一样，平衡力也是衡量健康的一项重要指标，甚至能反映长寿与否、大脑认知功能水平以及心脑血管系统的潜在问题。
平衡力涉及本体感觉、大脑对外界的判断，以及力量使用和自身调节，与衰老直接相关。此检测不仅可用于评估衰老程度，还能提示健康风险。
闭眼单腿站立能测试出人体反应能力与平衡功能，有助于判断人体老化程度，是反映长寿与否的参考指标。
无论性别、年纪，闭眼单腿站立时间>10秒的人，身体可能更年轻！
Balance is a vital health indicator, that is tied to longevity, brain function, and cardiovascular fitness. The one-leg stance with eyes closed assesses sensory processing, muscle control, and coordination — all of which naturally decline with age. Holding the pose for over 10 seconds often suggests a younger physiological age.
当然，也有人会问：如果平衡力不好，我们的身体会受到哪些影响呢？
答：容易摔倒，影响心血管健康，关节、骨骼更易受伤，反应能力下降等。
此外，平衡能力下降者，5年内记忆力减退风险增加40%、阿尔茨海默病风险升高30%。
所以大家在日常生活中也可以试试这些方法锻炼自己的平衡能力！
Poor balance increases the risks of falls, weaker bones, slower reflexes, and even memory loss or Alzheimer's disease.
The good news: Balance can be improved through daily stability exercises. Let's check out some practical tips!
▌刷牙时
清晨刷牙时，不妨试着只用一条腿站立，两条腿交替使用。
When brushing your teeth in the morning, try standing on one leg and alternating between legs.
▌行走时
如果正处于车流量少的街道上，可尝试在马路牙（人行道的镶边）上行走，但需注意安全，避开来往机动车、自行车和行人。也可以在家练习，沿着笔直的地板砖缝行走。
If you're on a low-traffic street, you can walk on the curb, avoiding vehicles, bikes, and pedestrians, or practice at home by walking along straight floor-tile seams.
▌捡东西时
慢慢弯腰，并把一条腿向身后抬起去拾捡物品，随着平衡力的进步，可以尝试把腿抬得更高。
Bend slowly, lifting one leg behind you to pick up objects. As your balance improves, try raising your leg higher.
▌看电视时
试着离开沙发，坐在健身球上，一开始可能很不稳定，可以从10分钟开始，逐渐延长到半个小时。
Try leaving the sofa and sitting on a fitness ball. You may feel unstable at first. Start with 10 minutes, then gradually increase to half an hour.
饭前、饭后，双臂缓慢上抬，与肩齐平；随上半身转向左侧，停顿片刻；转向右侧，停顿片刻；反复做10次。
Before and after meals, slowly lift both arms to shoulder level. Turn your upper body left, pause, then turn right and pause. Repeat this 10 times.
▌坐地铁时
双脚分开，略宽于肩，双腿稍微弯曲，尽量不扶把手，调动核心肌肉群、臀部和腿部肌肉的力量，防止跌倒。这种姿势能增强下肢肌肉群的控制力，从而提高平衡力。
Stand with feet shoulder-width apart and knees slightly bent. Without holding onto anything, engage your core, glutes, and leg muscles to prevent falling. This stance improves lower-limb control and balance.
你可以闭上双眼单腿站立多长时间呢？把成绩分享在评论区吧！
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