10-second balance test: can you stand on one leg?
Stand on one leg for 10 seconds. It's one of the simplest checks of how you're aging, and one of the most telling after 50.
Add your details and your result.
Share of people who pass, by age
| Age | Women | Men |
|---|---|---|
| 50 | 95% | 96% |
| 55 | 92% | 94% |
| 60 | 86% | 88% |
| 65 | 72% | 75% |
| 70 | 53% | 56% |
| 75 | 38% | 42% |
| 80 | 27% | 30% |
Share who can hold a one-leg stance for 10 seconds. Araújo et al., Successful 10-second one-legged stance performance predicts survival, British Journal of Sports Medicine, 2022.
How to do the test
- Stand barefoot on one leg, and rest your other foot against the back of your standing calf.
- Keep your arms by your sides and look straight ahead.
- Hold it for 10 seconds. You get three tries.
What failing it predicts
In a study of 1,702 adults aged 51 to 75, about 1 in 5 couldn't hold the stance. Over the next 7 years, 17.5% of them died, compared with 4.6% of people who passed. After accounting for age, sex, BMI and health conditions, failing was linked to an 84% higher risk of death. Balance responds to training: practice on one leg while you brush your teeth.
Questions
How long should you be able to stand on one leg?
At least 10 seconds at any age. Most people pass until their mid-50s, after which the share who can do it falls quickly.
How can I improve my balance?
Practice standing on one leg every day, then try it with your eyes closed or on a cushion. A review of 108 trials found balance exercises cut falls by about a quarter.
Sources
- Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Araújo et al., British Journal of Sports Medicine, 2022.
- Exercise for preventing falls in older people living in the community. Sherrington et al., Cochrane Database of Systematic Reviews, 2019.
Go deeper: The 10-second balance test