Unless you're a flamingo, a seasoned yogi or a tightrope walker, chances are you don't spend a great deal of time standing on one leg, but according to research published in the British Journal of Sports Medicine, how able you are to balance on one leg can predict how long you'll live.
The research, conducted by the Bristol Medical School, looked at how able 1,702 people aged 51-75 were to stand on one leg. 20 per cent of those tested were unable to balance on one leg for ten seconds, and when the researchers followed up after seven years, 17.5 per cent of those who failed the balance test had died, compared to only 4.6 per cent of those who were able to support themselves on one leg.
The test summarised that not being able to stand on one leg for ten seconds was associated with an 84 per cent increased risk of death, in part because those who could stand flamingo style had better posture and fewer injuries from falling, which according to the World Health Organisation is the second most common cause of accidental death worldwide.
Why is balance important?
"Balance is one of the foundations of healthy movement," emphasises Steven Powell, Director of Training and Education at Power Plate. "Every time you walk up a set of stairs, step off a kerb or reach for something on a high shelf, you're relying on your balance.
"It's closely linked to strength, coordination and mobility, as well as your ability to react quickly when your body is challenged. Maintaining all of these qualities is essential if we want to stay active and independent throughout life.
"Balance is one of the key building blocks of healthy ageing. The better we can preserve it, the better our chances of staying confident, mobile and doing the things we enjoy for longer."
Balance and brain health
Our ability to balance is also linked to our brain health. To stay upright, our brain uses messages from the balance organs in our inner ear, along with messages from our eyes, muscles and joints. Together they tell your brain where your body is in space (known as proprioception) which allows you to do multiple things at once. As we get older and less active, our muscles get weaker and our brains aren’t as good as allowing us to balance.
© Getty ImagesDon't just take our word for the importance of balance. The late, great Dr. Michael Mosley agreed on the importance of being able to stand on one leg, speaking about it on his podcast, Just One Thing, and in his 2021 TV show, Lose a Stone in 21 Days with Michael Mosley.
How long should we be able to balance?
Dr. Mosley said that if you're 50 or above and can stand on one leg for eight seconds, you're doing well. In your 40s, you should be able to clock up 13 seconds. At 60-plus, four seconds is good going.
How to test your balance
According to Steve, one of the simplest ways is the single-leg balance test. Standing near a wall or sturdy chair for support if needed, see how long you can comfortably balance on one leg before putting your foot down. Then repeat on the other side.
"If you find the exercise particularly difficult or notice a significant difference between each leg, it's a good reminder that your balance is a physical quality, much like strength, that responds well to training."
He recommends repeating the test every few months, as improvements over time can be a great indicator that your training is having a positive effect.
© Getty ImagesWhat makes our balance worse?
Spending long periods sitting down, a lack of strength training, previous injuries and reduced physical activity can all contribute to poor balance, says Steve.
"As we age, we also naturally lose muscle mass if we don't actively work to maintain it, and we lose lower body power, our ability to produce force quickly, even faster. That loss of power is often one of the reasons people begin to feel less steady and confident on their feet.
"The encouraging news is that balance is highly trainable. Small, consistent improvements in strength, mobility and movement can have a significant impact over time."
Three ways to improve our balance
1. Stand on one leg every day
"Try standing on one leg while brushing your teeth or waiting for the kettle to boil," suggests Steve. "Hold onto a kitchen worktop if you need support and gradually build up the time."
2. Build lower-body strength
"Exercises such as sit-to-stands from a chair, squats and controlled step-ups help strengthen the muscles that support balance and stability in everyday life."
© Getty Images3. Keep challenging your body with movement
"Walking on different terrains, practising gentle mobility exercises or activities such as yoga and Tai Chi all encourage your body to adapt and improve coordination. The key is consistency. You don't need to spend hours training, but regularly challenging your balance will help build confidence and resilience over time."
