Quick Facts

• Adults who cannot stand on one leg for 10 seconds have an 84% higher risk of premature death
• Only 46% of people aged 71-75 can complete the balance test, compared to 95% of those aged 51-55
• Balance training can reduce fall rates by 24% in older adults

A simple balance test that takes 10 seconds could predict your risk of premature death. New research published in the British Journal of Sports Medicine found that middle-aged and older adults who cannot stand on one leg for 10 seconds have nearly twice the risk of dying prematurely compared to those who pass the test.

The study analyzed data from adults in middle to later life. After accounting for age, health conditions, weight and other factors, researchers determined that failing the balance test was associated with an 84% higher risk of death.

Balance ability declines sharply with age. While 95% of participants aged 51-55 could balance on one leg for 10 seconds, only 82% aged 61-65 could complete the test. The numbers drop dramatically for older adults – just 46% of people aged 71-75 passed the test.

“Poor balance and musculoskeletal fitness can be linked with frailty in older adults,” said Dr. Claudio Gil Soares de Araújo, the study’s lead author and director of research at the Exercise Medicine Clinic-CLINIMEX in Rio de Janeiro. “Aged people falling are in very high risk of major fractures and other related complications.”

Falls have become a deadly epidemic among older Americans. More than 41,000 retirement-age Americans died from falls in 2023, accounting for 1 in every 56 deaths in older adults. Death rates from falls rose more than 70% for adults aged 65-74 between 2003 and 2023, according to the CDC.

The good news is balance can be improved at any age. A meta-analysis of 108 studies involving 8,000 adults over 60 found that regular balance exercises reduced fall rates by 24%. Balance training also produced the greatest increase in lower body strength – 40% – compared to other exercise types.

“It is never too late to improve balance by specific training,” Araújo said. “A couple of minutes a day – at home or in a gym could help a lot.”

Healthcare experts recommend incorporating balance training into routine fitness programs. Tai chi, practiced three times per week, shows particular promise for building balance. Physical therapy remains the most effective approach for addressing existing balance problems.

Researchers increasingly recommend adding balance testing to routine medical exams for middle-aged and older adults. The test is fast, free and provides an early warning of musculoskeletal weakness that could lead to falls and fractures.

The 10-second test is simple: stand on one leg with the other foot raised behind you, arms at your sides. Hold the position for 10 seconds without touching the raised foot to the ground or using your arms for balance.

Read more: 5 Things Your Balance Reveals About Your Health & How To Improve It