We don’t typically think of balance as a health indicator, but a recent study showed that the ability to stand on one leg for 10 seconds is an important clinical marker for increased longevity (1). The inability to perform the 10-second OLS (one leg stand) test was correlated to a substantially higher risk of mortality. The study included 1702 participants (68% men) aged 51-75 years whose health was followed between 2008 and 2020.

Key Findings

The study showed that about 20% of the participants were unable to perform the 10-second OLS test. This inability to balance increased with age, with older adults having more difficulty completing the 10-second test than their younger counterparts.

Why is Balance a Predictor of Longevity?

There are several hypotheses about why better balance is linked to increased longevity. One hypothesis has to do with falls. Poor balance is a major contributor to falls, which are the second leading cause of unintentional injury-based deaths in the world. A second hypothesis is related to fitness levels, since balance appears to be associated with elements of both aerobic and non-aerobic fitness. The study cited that participants who could not complete the 10-second test also displayed a poorer health profile, with a higher proportion of high blood pressure, heart disease, obesity, high LDL cholesterol, and high triglycerides. This is an interesting correlation that doesn’t necessarily imply causation, however.

Tips to Improve Balance

Practice balance while standing still. A simple way to do this is when brushing your teeth. Practice putting most of your weight on one leg at a time until you can stand on one leg for at least 10 seconds. Gradually increase the amount of time you can stand on one leg. (38 seconds is excellent.)
Practice balance while moving. Our recent Wellness Wednesday speaker, Teresa Maldonado Marchok, notes that “people rarely fall when standing on one leg—they fall when they move.” Try balancing while doing a simple lunge, but make sure to have something to hold onto like a chair or countertop.
Get your hearing checked. Both the hearing system and the balance organs in the inner ear share a common nerve pathway to the brain. “People who experience hearing loss are much more likely to have balance disorders than those without hearing loss,” says Jennifer Stone, PhD, a research professor of otolaryngology (head and neck surgery) at the University of Washington.

Top Takeaway: Balance Matters!

Good balance is increasingly important as we age. Invest time in improving yours.