One leg stand test.
Ten seconds that say a lot about your balance.
Stand on one leg for ten seconds, arms by your sides, eyes ahead. In a study of adults aged 51 to 75, about one in five could not. Those who could not had an 84% higher risk of death from any cause over about seven years: a link found across a group, not a forecast for any one person. The eyes closed version is harder, and below you can compare your time with the average for your age.
Your time, for your age.
Do the eyes closed version, then enter your best of three tries, or use the timer. The averages come from a study that timed adults in each age group.
| Age group | Average, eyes closed |
|---|---|
| 18 to 39 | 15.2 seconds |
| 40 to 49 | 12.7 seconds |
| 50 to 59 | 8.3 seconds |
| 60 to 69 | 4.4 seconds |
| 70 to 79 | 3.1 seconds |
Sources: Springer 2007 for the averages, Araújo 2022 (BJSM) for the ten second test. Averages describe groups of people, not a diagnosis for any one person.
Two versions, one wall nearby.
- 1. Stand next to a wall or a sturdy chair, so you can steady yourself if you wobble. Bare feet or flat shoes.
- 2. Eyes open: arms by your sides, eyes looking ahead. Rest the front of your free foot against the back of your standing leg. Hold for ten seconds. Up to three tries.
- 3. Eyes closed: cross your arms over your chest. Lift one foot and hold it near your other ankle without touching. Close your eyes. Time it until you put the foot down, open your eyes or move your arms. Best of three tries. Stop at 45 seconds.
Ten seconds with your eyes open is the line the research used. If you cannot hold it yet, it is the result I would work on first: balance sits underneath almost everything you do on your feet.
With your eyes closed the test is much harder, and the average time falls with each age group, from 15.2 seconds at 18 to 39 to 4.4 seconds at 60 to 69.
One test is one piece of the picture. The Five Minute Baseline adds a floor sit and rise, push-ups, an overhead squat and waist to height, each against the published average for your age.
What people ask first
How long should you be able to stand on one leg?
With your eyes open, ten seconds is the line the research used: in adults aged 51 to 75, about one in five could not hold it. With your eyes closed, the average best time is 15.2 seconds at 18 to 39, 12.7 seconds at 40 to 49, 8.3 seconds at 50 to 59, 4.4 seconds at 60 to 69 and 3.1 seconds at 70 to 79.
What does it mean if I cannot stand on one leg for ten seconds?
In a study of adults aged 51 to 75, those who could not hold ten seconds had an 84% higher risk of death from any cause over about seven years. That is a link found across a group, not a diagnosis or a forecast for you. If it worries you, talk to your GP. It is also the result I would work on first.
How long should a 70 year old stand on one leg with eyes closed?
The average best of three is 3.1 seconds for people aged 70 to 79. With your eyes open, ten seconds is the line to aim for.
Is this the same as the stork test?
Not quite. The stork stand used in sport is done on the ball of the foot, which makes it harder. The one leg stand here is the version used in health research, with your foot flat on the floor.
Is it safe to do at home?
Stand next to a wall or a sturdy chair so you can steady yourself, and stop if you feel unwell. If you have had falls or dizziness, ask your GP before you try it.
Twenty minutes, with me.
We talk about your week, your health and what you have tried before. If the programme fits you, I will say so. If it does not, I will say that too.