Maintaining balance on one leg is something most people do effortlessly when young. However, after the late 30s, this ability begins to gradually decline, and by the time individuals reach their 50s, struggling to balance even for a few seconds could be a key indicator of overall health.
Study Links Single-Leg Balance to Mortality Risk
A 2022 study in Australia revealed a striking correlation: older adults unable to stand on one leg for 10 seconds were 84% more likely to die from any cause within the following seven years. Queensland physiotherapist David Peirce explained to ABC’s Brisbane Drive that the test serves as a broader marker of health rather than the act of balancing itself.
“Balance reflects the coordinated function of your visual system, inner ear, and proprioception,” Peirce said. “If these systems are working well, your balance is good, which often means your overall health is in better condition.”
Doctors Use Balance as a General Health Marker
Physiotherapists and medical professionals often employ the one-leg test to assess age-related health, particularly as it can indicate the decline of muscle tissue (sarcopenia), neurological function, and risk of falls. Peirce emphasised that the study shows correlation, not causation: struggling to balance does not directly shorten lifespan but signals potential underlying health concerns.
Ways to Improve Balance and Reduce Health Risks
The good news is that balance can be strengthened at any age thanks to the brain’s neuroplasticity. Peirce recommends a range of exercises that challenge both strength and stability:
- Single-Leg Balance: Stand on each leg for 10–30 seconds, gradually increasing duration.
- Eyes-Closed Balance: Attempt balancing with eyes closed while keeping nearby support for safety.
- Clock Steps: Balance on one leg while tapping the other foot to imagined positions on a clock face.
- Tandem Steps: Place one foot in front of the other, heel to toe, holding for 20–60 seconds, then switch.
- Single-Leg Ball Toss: Stand on one leg and toss a ball against a wall or to a partner for 30–60 seconds.
Strength Training Supports Balance and Overall Health
Regular strength and cardio exercises complement balance training by reducing age-related muscle loss and improving reaction time, which helps prevent falls. Peirce suggests incorporating sideways and backward movement drills to prepare the body for unexpected instability.
Balance Benefits the Brain
Beyond physical benefits, single-leg exercises stimulate the brain, enhancing nerve network integration and activating the balance centres in the inner ear. “Standing on one leg isn’t just a test of muscles—it challenges the body and brain simultaneously,” Peirce added.
Key Takeaway: Practising balance exercises regularly can improve stability, reduce fall risk, and serve as a simple yet effective indicator of overall health as we age.
