In 2022, researchers in Brazil published a study that quietly shook the health world. They asked middle-aged and older adults (average age 61) to perform a deceptively simple task: stand on one leg for 10 seconds.
No leaning. No grabbing a chair. No shuffling the foot.
Just balance.
About one in five participants failed.
Over the next decade, those who couldn’t hold the position were nearly twice as likely to die compared to those who could. What looked like a harmless party trick turned out to be a powerful balance test for longevity.
The one-leg balance test, also known as the 10-second balance test, revealed something unsettling: balance may be one of the earliest and clearest indicators of future health decline.
Why Balance Is the First Skill We Lose as We Age
We usually associate aging with declining strength or stamina. But in reality, balance and aging are closely linked and balance often deteriorates first.
Balance is not a single ability. It’s a complex collaboration between:
- Muscles and joints
- Vision
- Inner ear (vestibular system)
- The nervous system
When you stand on one leg, all these systems activate at once. If one component lags, the entire system destabilizes. A wobble is rarely just about weak ankles. It often reflects reduced coordination between the brain and body.
That’s why balance loss can appear before visible weakness and why it’s such a strong signal of overall resilience.
What Affects Balance as We Age?
Several factors influence balance over time, many of them silent and progressive:
- Neurological slowing: Reaction times and signal processing decrease
- Loss of stabilizing muscle strength, especially in hips and core
- Joint stiffness reducing range of motion
- Sensory decline (vision, inner ear sensitivity)
- Sedentary habits, especially prolonged sitting
- Chronic conditions like diabetes or neuropathy
These factors compound, increasing balance and fall risk even in otherwise “healthy” adults.
The Hidden Health Risks Behind Poor Balance
Failing a balance test isn’t just about falling today, it’s about vulnerability tomorrow.
Research consistently shows that poor balance is a major health risk, strongly linked to:
- Falls and fractures
- Loss of independence
- Reduced mobility
- Faster physical and cognitive decline
For older adults, a single fall can initiate a cascade: injury → immobility → muscle loss → increased frailty. That’s why balance tests are increasingly viewed as early warning systems, not fitness challenges.
The balance test by age helps clinicians assess how well the body can still negotiate gravity and whether that negotiation is starting to fail.
Try the One-Leg Balance Test at Home (Safely)
Before interpreting results, safety comes first.
How to perform the test:
- Stand tall, barefoot if possible
- Stand near a wall or chair for safety
- Lift one foot off the ground
- Keep arms crossed or at your sides
- Hold for 10 seconds
Stop immediately if you feel unsafe or dizzy.
What your result may indicate:
- Stable for 10 seconds → good neuromuscular coordination
- Mild wobble → early balance decline
- Foot touches down early → increased fall risk
This isn’t a diagnosis, but it’s a meaningful signal.
Balance, the Nervous System, and Longevity
Balance is deeply tied to the nervous system. Maintaining stability requires constant micro-adjustments driven by brain signals. When these signals slow or weaken, balance suffers.
That’s why balance loss often correlates with:
- Cognitive decline
- Reduced reaction speed
- Increased injury risk
In this way, the one-leg balance test reflects whole-body integrity, not just leg strength.
How to Improve Balance at Any Age
The encouraging news: balance is highly trainable, even later in life.
Balance Exercises for Adults
- One-leg stands (daily, near support)
- Heel-to-toe walking
- Single-leg deadlifts
- Side leg raises
- Eyes-closed balance drills (advanced)
Even 5–10 minutes a day can significantly improve coordination and stability. Consistency matters more than intensity.
If you’re wondering how to improve balance, the answer isn’t extreme workouts, it’s frequent, intentional practice.
Medical & Safety Context: When Balance Needs Attention
Balance testing is not suitable for everyone without supervision.
Seek medical guidance if you experience:
- Frequent falls
- Sudden balance loss
- Dizziness or vertigo
- Numbness or tingling
- Neurological symptoms
Balance decline can sometimes indicate underlying conditions that require evaluation.
Final Thought: Balance Is the Body’s Quiet Truth
The 10-second balance test isn’t measuring effort.
It’s measuring resilience.
It tells a deeper story about how well your body’s systems still cooperate and whether they can protect you from life’s smallest but most dangerous moments.
Longevity isn’t just about strength or endurance.
It’s about staying upright when it matters most.
So here’s the real question:
Can you stand on one leg for 10 seconds or will gravity decide before time does?
Co-authored by: Shayamal Vallabhjee
Chief Science Officer: betterhood
Shayamal is a Human Performance Architect who works at the intersection of psychology, physiology, and human systems design helping high-performing leaders, teams, and individuals thrive in environments of stress, complexity, and change. His work spans elite sport, corporate leadership, and chronic health and is grounded in the belief that true performance isn’t about pushing harder, but designing better.
FAQs
What is the one-leg balance test?
It’s a simple assessment where you stand on one leg for 10 seconds to evaluate coordination, nervous system function, and fall risk.
How long should you balance on one leg by age?
- Under 50: 10+ seconds easily
- 50–65: 10 seconds expected
- 65+: Any stable hold is beneficial, but difficulty signals higher risk
Can balance predict longevity?
Yes. Studies show balance ability is strongly linked to mortality risk, making it a meaningful predictor of long-term health.
When does poor balance need medical attention?
If balance loss is sudden, worsening, or paired with dizziness, weakness, or numbness, medical evaluation is essential.
How often should I practice balance exercises?
Daily practice even a few minutes is ideal. Balance improves fastest with frequent repetition.
