Balancing on one leg might seem like a straightforward task, but recent research suggests it could provide crucial insights into your overall health. A quick 10-second balance test, known as the “flamingo challenge,” has gained popularity as a potential indicator of life expectancy, especially in older adults. But can standing on one leg really offer clues about your long-term health? Let’s explore what the experts say, how to perform the test, and why it might be more important than it seems.
What Is the One-Leg Balance Test?
The one-leg balance test is exactly as simple as it sounds. You stand on one leg with your hands on your hips and attempt to hold your balance for 10 seconds. Easy, right? Well, not for everyone. Research published in the British Journal of Sports Medicine shows that adults who struggle to balance for 10 seconds have a significantly higher risk of mortality within the next decade.
As basic as it seems, this test challenges your body’s balance, stability, and muscle strength—all essential markers of health as we age. The ability to hold this pose reveals physical resilience and can signal areas of health that may need attention, particularly as we get older.
How to Perform the One-Leg Balance Test
The beauty of the one-leg balance test is its simplicity. You can do it anytime, anywhere, with no equipment needed. Here’s how to give it a try:
- Stand upright with your feet together and place your hands on your hips.
- Lift one leg slightly off the ground, bending your knee.
- Try to hold this position for 10 seconds.
- Switch legs and repeat to test both sides for any imbalances.
If you can’t hold this position for 10 seconds, it might be a subtle hint to focus more on improving your balance, strength, and stability.
Understanding Your Results
It’s natural for balance abilities to decline as we age. However, not meeting the recommended balance time could indicate some underlying health risks. According to the UK’s National Health Service (NHS), here are general benchmarks for how long you should ideally hold your balance based on age:
- Ages 18-39: About 43 seconds
- Ages 40-49: Around 40 seconds
- Ages 50-59: Roughly 37 seconds
- Ages 60-69: Around 27 seconds
- Ages 70-79: Close to 18 seconds
- Over 80: A little over 5 seconds
If your balance falls far below these averages, it might be a sign that your fitness and stability could use a little extra attention.
The Link Between Balance and Longevity
So, what’s the connection between standing on one leg and life expectancy? Balance requires a range of systems in the body to work in harmony, including muscles, joints, vision, and the inner ear’s vestibular system. As we get older, these systems gradually weaken, making it harder to maintain balance. Poor balance often leads to falls, which are a significant risk factor for older adults. According to the Centers for Disease Control and Prevention (CDC), falls are a leading cause of injury and death among people over 65.
A decline in balance may indicate deteriorating physical health, reduced muscle strength, and weakened coordination—all factors linked to a shorter lifespan. In fact, research from the British Journal of Sports Medicine found that adults who couldn’t hold the 10-second balance had twice the risk of mortality over the following decade.
Why Balance Declines with Age
Our balance abilities naturally decline as we age due to several factors:
- Loss of Muscle Mass: After age 30, muscle mass gradually decreases, leading to reduced strength and stability.
- Joint Stiffness: Joints lose flexibility over time, impacting coordination and making it harder to keep steady.
- Declining Vision: Vision plays a big role in balance by helping with spatial orientation, but it tends to weaken with age.
- Vestibular System Changes: The inner ear’s vestibular system, crucial for balance, also deteriorates over time, resulting in dizziness or balance issues.
Though it’s a natural part of aging, balance decline isn’t entirely inevitable. By focusing on regular exercise—especially balance-enhancing activities—you can help keep your body steady and reduce the risk of falls.
How to Improve Balance and Build Long-Term Health
If you struggled with the one-leg balance test, don’t worry—there are ways to improve. Experts like Selina Lim, Divisional Director at the NHS East Suffolk and North Essex NHS Foundation Trust, emphasize the importance of incorporating balance exercises into daily routines.
Activities like yoga, tai chi, and even simple balance exercises at home can enhance your stability, strengthen muscles, and improve coordination. According to Lim, “People who struggle to balance for the recommended time may be at greater risk of health problems. By including balance exercises in your daily routine, you’re taking an active step toward better health.”
Why Physical Activity Matters for Balance and Longevity
Debbie Dyer, Clinical Lead for Aging Well and Anticipatory Care, stresses the importance of regular physical activity for improving both physical and mental well-being. She points out that an active lifestyle keeps you strong, sharp, and more likely to maintain independence as you age.
“We all hope to live independently as we get older,” says Dyer, “and staying active greatly increases the chances of that. Physical activity isn’t just great for the body—it’s also essential for mental wellness, social interaction, and quality of life.”
Easy Exercises to Strengthen Your Balance
If you’re looking to improve your balance, consider adding some simple exercises to your routine:
- Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This improves coordination and balance.
- Single-Leg Stand: Practice standing on one leg, gradually increasing your hold time. Use a chair for support if needed.
- Side Leg Raises: Stand upright and lift one leg to the side, holding it briefly before lowering. This strengthens hip muscles and improves stability.
- Tai Chi or Yoga: Both are excellent practices for balance and are accessible to all fitness levels.
- Marching in Place: Lift each knee high as you march in place. This strengthens your core and legs, key components for better balance.
These exercises are easy to do at home and require little to no equipment, making it simple to incorporate balance training into your daily life.
The Benefits of Maintaining Balance as You Age
Maintaining balance as you age is essential for more than just avoiding falls; it’s about preserving independence, mobility, and quality of life. Strong muscles, good flexibility, and a reliable sense of balance contribute to graceful aging. Dyer encourages people of all ages to stay active, as it fosters mental health, physical strength, and long-lasting balance.
Conclusion: The One-Leg Balance Test as a Predictor of Health
The one-leg balance test might be simple, but it offers valuable insight into your overall health. Struggling with this test may reveal underlying health risks and serves as a reminder of the importance of balance and fitness. Although balance naturally declines with age, regular exercise and balance training can help maintain it.
If you found the test challenging, consider incorporating balance exercises and physical activity into your routine. By focusing on balance today, you’re investing in a healthier, more independent future—one step, or one leg, at a time.
