One-Leg Balance Test May Predict Mortality Risk in Older Adults
Struggling to balance on one leg could be more than just a sign of aging—it might indicate a higher risk of mortality. While balancing comes naturally in youth, with peak ability in the late 30s, this skill typically declines after age 50. For older adults, the capacity to stand on a single leg for even a few seconds has emerged as a crucial marker of overall health.
Study Finds Strong Correlation Between Balance and Mortality
A recent study has made a striking observation: older people who cannot balance on one leg for 10 seconds are significantly more likely to die within seven years. Queensland physiotherapist David Peirce explained the findings to ABC's Brisbane Drive, noting, 'People were 84 percent more likely to die from any cause in the following seven years if they couldn't stand on one leg.'
Although the 2022 study alarmingly linked an inability to hold a single-legged pose with a greater chance of imminent death, David clarified that it is not the balancing act itself that causes issues. Instead, it serves as a broader test of overall health. 'Your balance is a product of your visual system, the vestibular system in your ear, and your proprioceptive system, which sends messages back to your brain,' he detailed. 'If your balance is good or sound, it means those systems are probably working well.'
Balance as a General Health Indicator
Speaking to Daily Mail, David Peirce from Kinetic Edge Physiotherapy provided further insight into this concerning research. 'The research found a strong enough correlation between one-leg standing and risk of dying—so more people in the long-term study who couldn't meet the one-leg stand measure died in the following seven years,' he stated.
However, David stressed that 'these are studies showing correlation, not causation.' This means the inability to balance on one leg does not directly speed up an untimely death but rather acts as a general health indicator as we age. 'So, the research is saying balancing on one leg is a good thing to look at to see how you are doing health-wise—but it's certainly not a singular measure.'
Improving Balance Through Exercise and Training
If you have noticed an age-related decline in your single-leg balance, David reassures that steps can be taken to enhance it. 'Our brains are neuroplastic, meaning they are responsive to challenge and new learning,' he confirms.
To improve balance, the physiotherapist recommends adopting a wide range of strengthening exercises, from cardio fitness to weightlifting and body-weight exercises. Crucially, he adds that any exercise plan should incorporate a series of balance-challenging moves. Specific exercises he suggests include:
- Clock steps: Imagine standing at the centre of an imaginary clock. While balancing on one leg, tap or step the other foot to different 'hours' (e.g., 3, 7, 11).
- Tandem stance: Place one foot directly in front of the other (heel to toe) and hold this position for 20-60 seconds. Repeat with the opposite foot in front.
- Single-leg balance with eyes open and closed: Aim to balance on each leg for 10 seconds, gradually working up to 30 seconds each side. For a greater challenge, try with eyes closed, ensuring safety with nearby support.
- Single-leg ball toss: Stand on one leg with a slight knee bend, tossing a ball against a wall or to a partner for 30-60 seconds per side.
Broader Health Benefits of Balance Training
Doctors often use the 'standing on one leg' test as a measure of health in older adults due to its connection to sarcopenia, the progressive age-related loss of muscle tissue. 'We can dramatically reduce muscle loss and its effects on our health by engaging in two sessions a week of simple weightlifting or similar physical activity that challenges our system to stay strong,' David advises.
He adds that improving balance is also 'helpful for falls prevention.' 'Practise doing sideways and backwards movement challenges to help promote a better reaction if we ever start to fall.'
The other surprising health benefit of enhancing your balance is its strong connection to the brain. Simply standing on one leg fires up your brain's ability to integrate information, trains the balance centre in the inner ear, and stimulates the network of nerves as the body attempts to stabilise itself. David listed a myriad of ways that strengthening one-leg balance ability could improve both the body and brain, emphasising its role in overall wellness and longevity.
