Yes, you should be able to stand on one leg, as it's a key indicator of balance, overall health, and longevity, with studies showing those who can't hold it for at least 10 seconds (over 50) have a higher risk of premature death. While ideal times vary by age (e.g., 30 seconds for 60-69 year olds), the ability to maintain balance for 30 seconds is generally considered good, and practicing this simple test can reveal underlying health issues like neuromuscular problems or increased fall risk.
This suggests that maintaining the ability to stand on one leg improves your ability to survive even beyond the benefits we get from preventing diabetes, obesity, coronary artery disease, and high blood pressure.
Perhaps understandably, as you get older, the length of time you should be able to 'make like a flamingo' diminishes even more. On average it's 37 seconds if you're 50 to 59, 30 seconds if you're 60 to 69, between 18 and 19 seconds if you're aged 70 to 79, and a little over five seconds if you're over 80.
The participant must stand unassisted on one leg and is timed in seconds from the time one foot is flexed off the floor to the time when it touches the ground or the standing leg or an arm leaves the hips. Participants unable to perform the one-leg stand for at least 5 seconds are at increased risk for injurious fall.
— How long a person can stand — on one leg — is a more telltale measure of aging than changes in strength or gait, according to new Mayo Clinic research. The study appears today in the journal PLOS ONE. Good balance, muscle strength and an efficient gait contribute to people's independence and well-being as they age.
An older adult who cannot hold the tandem stand for at least 10 seconds is at increased risk of falling. To reduce their risk of falling, you might consider referring them to physical therapy for gait and balance exercises, or refer them to an evidence-based fall prevention program, such as Tai Chi.
To increase bone density, focus on weight-bearing impact exercises (like jogging, jumping rope, dancing) and resistance training (like squats, lunges, lifting weights) to stimulate bone growth; balance training (Tai Chi, single-leg stands) also helps prevent falls, says the Royal Osteoporosis Society, Mayo Clinic, and Healthy Bones Australia.
Instead of standing with your feet shoulder-width apart, the Sharpened Romberg test requires that your feet are aligned in a heel-to-toe position. Single-legged Stance test (SLST): Healthcare providers use this test when assessing postural stability and control in older people and in people with Parkinson's disease.
Experts have found that you should try to stand for at least 2 hours per day, but up to 4 hours per day could be optimal. This might seem like a lot, but there are lots of ways you can fit standing into your day.
The one-legged balance test is widely used as a fall risk screening tool in both clinical and research settings. Despite rising fall prevalence in midlife, there is little evidence examining balance and fall risk in those aged <65 years.
An abnormal one-leg balance test is a marker of more advanced dementia and predicts a higher rate of cognitive decline.
Signals from your eyes play a big role in maintaining your balance, which helps explain why standing on one leg is significantly harder when you close your eyes. If you can reach 10 seconds with your eyes closed, you're doing well.
Researchers say this floor-to-stand test is a powerful predictor of longevity, assessing strength, balance, and flexibility in less than a minute. Can you sit down on the floor and stand back up again without using your hands or getting on your knees for support?
Research suggests that a person's balance can begin to decline around midlife. In one study led by researchers at Duke Health, adults in their 30s and 40s could balance on one leg for close to one minute. Adults in their 50s were able to stand on one leg for about 45 seconds, and those in their 70s for 26 seconds.
Purpose. The Single Leg Stance (SLS) Test is used to assess static postural and balance control. The SLS Test is a balance assessment that is widely used in clinical settings to monitor neurological and musculoskeletal conditions.
Early signs of diabetes in the feet often involve nerve damage (neuropathy) or poor circulation, showing up as tingling, numbness, burning, or pain, especially at night, and slow-healing cuts or blisters, even minor ones, because high blood sugar damages nerves and vessels, leading to reduced sensation and impaired healing. Other indicators include dry, cracked skin, color/temperature changes, fungal infections (between toes, nails), and less hair growth on toes and feet, all signaling nerve issues or reduced blood flow, so regular foot checks are vital.
The 6-6-6 walking rule is a viral fitness trend: walk for 60 minutes (briskly) with a 6-minute warm-up and a 6-minute cool-down, ideally at 6 a.m. or 6 p.m., for 6 days a week, making it a simple, low-impact routine for improved heart health, energy, and mood, according to health.com, Healthline https://www.healthline.com/health-news/666-walking-trend-weight-loss?ref=healthshots.com, Vogue, Healthshots, and Medium. It's praised for being accessible, requiring no special equipment, and fitting easily into busy schedules, reframing walking as a consistent ritual.
Watch for symptoms that could signal something more serious:
The FAST acronym (Face, Arms, Speech, Time) is a test to quickly identify the three most common signs of stroke. Face weakness: Can the person smile? Has their mouth or eye drooped? Arm weakness: Can the person raise both arms fully and keep them there?
The Romberg test is an assessment of your balance, which can be used as an indicator of MS and to evaluate how the disease has progressed. The test measures one of the three different systems that work together to help your body achieve balance.
If you feel unsteady on your standing leg, your foot muscles may be a little weak. Yes, that's right, even your foot muscles matter. Poor foot or ankle control is a common issue with those struggling to stand properly on one leg, Chan says.
Weaker Grip Strength: Losing strength in your hands or having trouble with everyday tasks like opening jars may be linked to low bone density and overall muscle weakness. Fractures from Minor Falls: If you've broken a bone from a small fall or bump, it could indicate that your bones aren't as strong as they should be.
Food and Your Bones — Osteoporosis Nutrition Guidelines
If you eat and drink three to four servings of milk, cheese, yogurt, or calcium added orange juice and plant milks, you may be getting all the calcium you need in a day.
The fastest way to increase bone density involves a combination of high-impact weight-bearing exercises, resistance training, and ensuring adequate intake of calcium and Vitamin D, coupled with lifestyle changes like quitting smoking and moderating alcohol, as bones respond best to stress, nutrients, and a healthy environment to rebuild and strengthen. Focus on progressive overload in your workouts and consult a doctor before starting.