Good Body Balance Linked to Longer Life in Seniors
A study of 1,700 adults found that seniors who can balance on one leg for 10 seconds are significantly more likely to live longer. Learn what balance reveals about overall health.
Senior adult practicing balance by standing on one leg outdoors
Good Body Balance Linked to Longer Life in Seniors
Did you know that an older adult who can maintain balance while standing on one leg for at least 10 seconds has a significantly greater likelihood of living longer?
A study of 1,700 Brazilians aged between 51 and 75 (with an average age of 61) found that those who could stand balanced on one leg for 10 seconds were likely to live seven years longer than those who could not. (British Journal of Sports Medicine, 21 June 2022, https://pubmed.ncbi.nlm.nih.gov/35728834/)
Approximately 20% of participants in this study were unable to stand on one leg for ten seconds, and more than 17% of those participants died during the follow-up period. This compared to only 5% who died among participants who were able to maintain the one-legged balance for 10 seconds.
The study also found that the older the participants, the less likely they were to maintain balance for ten seconds.
Research indicates that falls are the second most common cause of injury and death for people aged 60 and above worldwide. As a result, some medical practitioners have begun recommending that older patients be tested by standing on one leg for ten seconds as part of a clinical evaluation of wellbeing indicators. (https://bjsm.bmj.com/content/early/2022/06/22/bjsports-2021-105360)
Of course, the ability to stand balanced on one leg is not itself the direct cause of a longer life. Rather, it serves as an indicator of a person's overall physical condition. Someone who can stand balanced on one leg is likely to:
- have adequate muscle mass,
- have no problems with brain function related to balance regulation,
- possess adequate reflexes and motor skills,
- maintain generally adequate overall physical fitness, and
- be better able to prevent themselves from falling.
It is the combination of all these factors that contributes to a senior's extended life expectancy.
Can We Improve Our Balance?
Scientists have studied several methods in efforts to maintain or improve balance ability in older adults. One effective approach is yoga training. (Duke Health Blog)
A European study found that balance and muscle-strengthening exercises over three months were also beneficial for body balance. (Gerontology, 2016, https://pubmed.ncbi.nlm.nih.gov/26645282/)
Another study also showed that playing catch — throwing and catching a ball — can improve balance in older adults. (Experimental Brain Research, Jan. 6, 2015, Springer link) Catching a weighted ball forces the brain to make postural adjustments that positively affect the body's motor capabilities in everyday life.
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A study of 1,700 Brazilians aged 51–75 published in the British Journal of Sports Medicine (2022) found that participants who could stand on one leg for 10 seconds were likely to live seven years longer than those who could not. This ability reflects overall physical condition — including muscle mass, brain function, motor skills, and general fitness — which collectively contribute to a longer lifespan.
In the same study, approximately 20% of participants were unable to stand on one leg for ten seconds. The study also found that the older the participants, the less likely they were to maintain that balance for ten seconds.
Research indicates that falls are the second most common cause of injury and death for people aged 60 and above worldwide. The ability to maintain good body balance is therefore a significant protective factor for the health and safety of older adults.
Several methods have been researched and found beneficial: (1) yoga training, which has been linked to improved balance and fall prevention; (2) balance and muscle-strengthening exercises over three months, based on a European study published in Gerontology (2016); and (3) ball-catching exercises, which force the brain to make postural adjustments that positively affect everyday motor capabilities.
Yes. Some medical practitioners have begun recommending the 10-second one-leg balance test as part of a clinical evaluation of wellbeing indicators for older patients, as this ability reflects multiple aspects of physical and neurological condition that are relevant to the risk of premature death.