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The Healf Source
Can Standing On One Leg Tell You Your Biological Age?
Written by: Pippa Thackeray
Written on: January 3, 2025
How old is your body, really? It’s a question worth asking, especially when your age doesn’t always align with how you feel, move, or even function on a day-to-day basis. But before you start swiping through fitness apps or scrolling socials for the answers, try this: stand on one leg.
This seemingly very simple action has become a talking point in health research, and quite rightly so with studies suggesting that your ability to balance is more than just a silly party trick. It’s a window into your biological age and overall health. Healf investigates and provides a balanced view on what there is to learn about standing on one leg.
Why balance matters
Your balance is tied to a whole complex of factors, such as muscle strength, coordination, sensory systems, and neurological function. And here’s the issue: balance tends to decline with age, even if you’re otherwise fit. So, according to research, the average person in their 50s can balance on one leg for around 37 seconds. By the time they reach their 80s, it drops to just 3 seconds.
But what about those in their thirties or forties (or twenties)? For them, the stakes are slightly different of course. But balance is often taken for granted, yet the decline starts earlier than you’d think. If you’re wobbling at 5 seconds or less, it might be time to reassess.
The science behind the stance
Far from just being about steady feet, this test draws on your core strength, lower body power, proprioception (that’s a fancy word for your sense of spatial awareness), all paired with your brain’s ability to process and react to movement and postural changes. All these systems work together to keep you upright.
You can think of it a bit like a mini health check, something to take a look at every now and again. It is an effective test because, if one part of the system isn’t at the level it should be, then your balance will reveal the weak link.
Poor performance of this test has even been associated with higher risks of falls, cardiovascular issues, and reduced life expectancy. Who knew a single flamingo-like stance could say so much?
A study published in the British Journal of Sports Medicine found that individuals unable to stand on one leg for 10 seconds had an increased risk of mortality within the following decade. This association highlights how simple functional tests can offer key insights into longevity.
How to test your balance
Want to try it yourself? Here’s a step-by-step guide:
Stand barefoot on a flat, hard surface.
Place your hands on your hips or keep them by your sides.
Lift one leg and bend the knee to about a 45-degree angle.
Time how long you can hold this position without touching your raised foot to the ground or using external support.
It’s important you remember to test both legs, as it’s common to have differences in balance between the two. And avoid the temptation to cheat. Wobbling is natural, but if you have to hop or grab onto something, stop the timer.
How did you do? If you’re holding steady for 10 seconds or more, you’re in good shape for your age. Anything less, and it’s a sign that things need a bit of work.
What the results mean
Struggling to stay upright for more than a few seconds doesn’t mean doom and gloom. It simply highlights areas that need attention. Think of it as feedback rather than failure. Issues with balance often stem from:
Muscle weakness: Especially in the legs and core.
Joint stiffness or injury: These can limit movement and stability.
Inner ear problems: The vestibular system in your ear plays a big role in balance.
Neurological factors: Conditions affecting the brain or nerves may also contribute here.
Addressing these isn’t just about balance; it’s about improving your overall health.
Build better balance in 7 steps
Improving balance isn’t about transforming into a yoga master overnight. Here are some practical steps toward consistent results:
Incorporate single-leg exercises: Practise standing on one leg for increasing durations.
Strengthen your core: Think exercises like planks and bridges that build your essential stability.
Work on flexibility: Stretching helps keep joints supple and mobile.
Try dynamic movements: Activities like tai chi or dance can also improve coordination and leave you with a better sense of balance in the body.
Use balance tools: A wobble board or balance ball can add a challenge. For example, the PVOLVE Slant Trainer offers an engaging way to improve stability.
Get walking on uneven surfaces: Trails or sand test and improve proprioception.
Keep it moving: A sedentary lifestyle weakens the muscles and systems needed for balance.
When to seek help for poor balance
Persistent balance problems might also indicate underlying health issues worth investigating, from circulation problems to neurological conditions.
Likewise, if your balance feels off despite your best efforts, consider consulting a health professional. Physiotherapists, for example, can assess your movement and create a tailored plan.
The connection between age prediction and balance
Standing on one leg is more than a little playful test. It can be pretty revealing in terms of the age of your body and its functionality on a fundamental level.
So, if you’re wobbling at five seconds or standing firm for thirty, this test offers a snapshot in time of where you are now and where you could improve if you strengthened core muscle groups. And remember, no cheating allowed!
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Pippa is a content writer and qualified Nutritional Therapist (DipNT) creating research-based content with a passion for many areas of wellbeing, including hormonal health, mental health and digestive health.
As a contributor to The Healf Source, she regularly attends seminars and programmes on a plethora of contemporary health issues and modern research insights with a drive to never stop learning. In addition, interviewing experts and specialists across The Four Pillars: EAT, MOVE, MIND, SLEEP.
In her spare time, she is an avid swimmer, mindfulness and yoga lover, occasionally bringing a raw, honest approach to the topics she faces. You may also discover some personal accounts of eye-opening wellbeing experiences amidst the reality of a disorientating, and often conflicting, modern wellbeing space.
