How long can you stand on one leg? The answer may reflect your overall health, a study says

A new study suggests that standing on one leg could reveal more about your age.

Researchers found that your ability to balance on one foot becomes more difficult as people age due to natural declines in muscle strength and nerve function.

The study, published in PLoS ONE, highlights how simple balance tests could offer insights into aging.

“This study underscores the significance of the unipedal balance test in monitoring elderly subjects in the community, regardless of sex,” the researchers wrote.

Researchers have found that a simple one-leg balance test can reveal more about aging than tracking muscle strength, walking speed, or other balance measures.

This quick test provides a clearer picture of how the body changes over time.

Dr. Kenton Kaufman, a senior researcher at the Mayo Clinic in Rochester, Minnesota, told CNN that standing on one leg can reveal much about a person’s overall health.

He explains that balance shows how well the body’s systems work together.

“Good balance provides the ability to carry out activities of daily living without the fear of falling, and this leads to improved quality of life and healthy aging,” he said.

Researchers say that aging affects mental and physical abilities, leading to a gradual decline in physical activity.

A major concern is sarcopenia, which causes a loss of muscle mass, strength, and function.

The study emphasizes that maintaining muscle strength, balance, and walking skills is crucial for independence and overall health as people age.

In their study, which included 40 participants, researchers examined how aging influences various physical abilities, such as grip strength, knee strength, and balance on both legs and one leg.

They specifically measured how long participants could balance on each leg and how much they swayed while doing so.

According to the study, participants lost an average of 2.2 seconds of balance time on their nondominant side and 1.7 seconds on their dominant side each decade.

While previous research confirmed that balance worsens over time, this study also looked at other physical abilities, such as grip and knee strength.

The findings showed that although all these abilities decreased—grip strength by 3.7% and knee strength by 1.4% per decade—balance declined at the fastest rate.

“Unipedal stance time is a valid measure of frailty, independence, and fall status and proves to be a useful tool,” the researchers said.

Although standing on one leg is important, researchers have not extensively studied how it relates to aging.

This activity relies on sensory information and precise muscle control, making it a valuable indicator of overall health as people age.

How long can you hold your balance while standing on one leg?

According to Kaufman, maintaining good balance is crucial for preventing falls, especially for those who cannot stand on one leg for more than five seconds.

A June 2022 study found that people unable to balance on one leg for 10 seconds without support face an 84% higher risk of death from any cause.

To improve balance, Kaufman suggests aiming for at least 30 seconds for individuals aged 69 and younger, 20 seconds for those between 70 and 79, and 10 seconds for people over 80.

Kaufman highlights that the one-legged balance test is a simple and practical health check that anyone can do at home without special equipment.

If someone has trouble standing on one leg for a long time, it could be a sign of possible health issues, including heart problems or neurological conditions like stroke, dementia, or Parkinson’s disease.

It may also indicate side effects from medication. Kaufman advises consulting a doctor for those who cannot balance for more than five seconds.

How can seniors improve their balance?

Although the study mainly focused on adults aged 50 and older, researcher Kaufman emphasizes that the one-legged balance test is also crucial for younger individuals.

He stresses the importance of maintaining balance skills, noting that early training can help people keep these abilities as they age.

Dr. Anat Lubetzky, an associate professor of physical therapy at New York University, reinforces that staying active is essential for everyone. She believes that improving strength and balance is vital for healthy aging.

Although she did not participate in the study, Lubetzky highlights that good balance is important for everyday tasks, such as walking while talking, making quick turns, and navigating various surfaces.

Lubetzky adds that while practicing standing on one leg can enhance balance, addressing all aspects of balance is important to lower fall risks in older adults.

She suggests incorporating various exercises into balance routines, including static, dynamic, and strength training. Joining fitness or balance classes, like yoga, can be particularly helpful, as these often involve holding balance positions for 30 to 60 seconds on each leg.

Another simple exercise is putting on a sock while standing on one leg, which can improve stability without rushing.

Here are some exercises that can help seniors improve their balance: