Can You Stand on One Leg for 10 Seconds?

Stand up, lift one foot off the floor and rest it against the back of your other leg, then count to ten without grabbing anything.

For most people in their early fifties, that is easy. By the late sixties, a surprising number of people cannot do it, and whether you can stand on one leg for 10 seconds turns out to say more about your long-term health than you might expect. A study published in the British Journal of Sports Medicine in 2022 followed 1,702 adults aged 51 to 75 and found that people who could not pass the test had an 84 per cent higher risk of dying from any cause over the following decade, even after accounting for age, sex and other health conditions. The authors suggested the test could be worth adding to routine checkups for middle-aged and older adults. The encouraging part is that you can try it in your kitchen today, and if you wobble, balance is something you can train.

How Do You Do the Balance Test at Home Safely?

The test in the study was simple. Participants stood on one leg for 10 seconds without support, with the front of the free foot resting against the back of the standing leg, arms by their sides and eyes looking straight ahead. They were allowed up to three attempts on either foot.

To try this balance test at home safely, stand right next to a kitchen counter or a sturdy wall, close enough to grab it instantly, with a chair behind you if you feel unsteady. Better yet, have someone nearby. Wear flat shoes or go barefoot on a floor that is not slippery. Lift one foot, rest it against the back of your other calf, let your arms hang by your sides, and fix your eyes on a spot straight ahead. Count to ten, and feel free to try a few times on either leg.

If you have had a recent fall, already have trouble with balance, or feel dizzy when you stand, skip the test and talk to your doctor or a physiotherapist first. Learning something about your body is the goal, and a fall in the process would defeat the purpose. If dizziness is part of the picture, our guide to why you keep getting dizzy walks through the most common causes.

What Does It Mean if You Can't Stand on One Leg?

In the study, about one in five participants could not complete the test, and the chance of failing climbed steeply with age. Nearly 5 per cent of people aged 51 to 55 could not do it, compared with 8 per cent of those aged 56 to 60, just under 18 per cent of those aged 61 to 65, and just under 37 per cent of those aged 66 to 70. Among people aged 71 to 75, more than half could not. So if you are in your sixties or seventies and found it hard, you are not alone.

In the 2022 study, failing the 10-second test became far more common after 60.

Being honest about what this means matters. If you can't stand on one leg for 10 seconds, it does not mean you are going to die soon, and passing does not guarantee a long life. The study shows a link and cannot prove that poor balance causes anything. The researchers had no data on recent falls or how physically active people were, and everyone came from a single exercise clinic in Brazil, about two-thirds of them men, so the results may not apply equally to everyone. People who failed the test were also more likely to have type 2 diabetes and obesity, which suggests the test may be picking up on broader health issues.

Treat your result as a signal worth following up. Balance depends on many systems working together, including the strength in your legs and core, the nerves in your feet, your inner ear, your eyesight, and your brain's ability to pull all that information together quickly. Whether you can stand on one leg for 10 seconds offers a quick window into all of them at once, and when balance slips, it is often an early sign that one or more of those systems needs attention.

Why Does Feeling Unsteady on Your Feet Matter More After 60?

The biggest practical reason to care about balance is falls. The Public Health Agency of Canada's report on seniors' falls found that falls remain the leading cause of injury-related hospitalizations among older Canadians. A fall can mean a broken hip or wrist, a long recovery, and for many people a loss of confidence that makes them move less, which in turn makes balance worse. Bones that have thinned with age break more easily, which is why a bone density test is worth asking about. Winter adds icy sidewalks and snowy steps to the mix, so the months ahead are a good time to check where you stand, and our guide to the winter injuries that cost you most covers the rest of the season's risks.

Feeling unsteady on your feet usually has more than one cause. Leg strength naturally declines with age if it is not used, which is why rebuilding lost muscle pays off well beyond the gym. Changes in vision such as blurry vision after 50, numbness and tingling in the feet from conditions like diabetes, and inner ear problems can all throw off your sense of where your body is in space. Some medications, including certain sleep aids, blood pressure pills, and medications for mood, can cause dizziness or drowsiness, especially when several are taken together. Even poorly fitting footwear can make a difference.

Can Balance Exercises for Seniors Really Make You Steadier?

Balance is one of the abilities that respond well to practice, and the single-leg stand is a good exercise in its own right. Try it while you brush your teeth, holding the counter lightly at first, then with just a fingertip, then with no hands as you get steadier. Work up to holding it for 10 seconds, then 30.

Walking heel to toe in a straight line, like a tightrope walker, is another simple drill, done next to a counter or wall for support. Sit-to-stand practice, where you rise from a chair without using your hands and sit back down slowly, builds the leg strength that keeps you upright. Among balance exercises for seniors, tai chi has one of the strongest track records, and many community centres across Canada offer classes. Regular walking helps too, and you may need fewer steps a day than you think to see a benefit. If you would rather have a plan built for you, a physiotherapist can assess your balance, figure out what is behind any problems, and give you exercises matched to your level. Our guide to balance and falls prevention covers more of what actually helps.

Consistency beats intensity here. A few minutes of balance practice most days does more than an occasional long workout.

When Should You See a Physiotherapist for Balance Problems?

If you could not complete the 10-second test, mention it at your next checkup, especially if you are under 70, when most people can still pass. See a doctor sooner if your balance has changed suddenly, if you have had a fall or a near-fall, if you feel dizzy or like the room is spinning, or if you notice numbness or tingling in your feet. Call 911 if a sudden loss of balance comes with face drooping, arm weakness, slurred speech, or a severe headache, since those can be signs of a stroke.

Ask your doctor or pharmacist to review your medications too, since dizziness is a common side effect that is often easy to fix, and a medication list makes that review faster. For balance problems that build slowly, a physiotherapist is a great next step, ideally before a fall gives you a reason to go.

Frequently Asked Questions

Why does being able to stand on one leg for 10 seconds matter?

Being able to stand on one leg for 10 seconds draws on your leg strength, the nerves in your feet, your inner ear, your vision, and your brain all at once. In a 2022 study of 1,702 adults aged 51 to 75, those who could not do it had an 84 per cent higher risk of death over the following years, a link worth taking seriously.

How long should a 60-year-old be able to stand on one leg?

There is no single official standard, but in the 2022 study most people in their early sixties could hold the 10-second stand, while just under 18 per cent of those aged 61 to 65 could not. If you cannot reach 10 seconds, treat it as a reason to work on your balance and mention it to your doctor or physiotherapist.

Is it normal to lose balance as you get older?

Some decline is common, because muscle strength, vision and inner ear function change with age. Common still leaves plenty of room to improve, though. Balance usually gets better with regular practice, and sudden or worsening unsteadiness can point to a treatable cause, from medication side effects to inner ear problems, so it is worth getting checked.

What exercises improve balance at home?

Simple options include standing on one leg while holding a counter, walking heel to toe along a wall, and rising from a chair without using your hands. Tai chi classes, offered at many community centres in Canada, also have strong evidence behind them. Start with support nearby, practise a few minutes most days, and ask a physiotherapist for a plan if you feel unsure.

Can medications make you feel off balance?

Yes. Some sleep aids, blood pressure medicines, mood medications and other drugs can cause dizziness or drowsiness, and the effect often grows when several are taken together. If you feel unsteady after starting or changing a medicine, do not stop it on your own. Ask your doctor or pharmacist to review everything you take, including over-the-counter products.

Who should not try the one-leg balance test at home?

Skip the test if you have had a recent fall, already have trouble with balance, feel dizzy when you stand, or have been told by your doctor that a condition affects your stability. In those cases, a doctor or physiotherapist can assess your balance safely in person and tell you which exercises fit your situation.

If the test left you wobbling, you can find a physiotherapist near you or book a visit with a family doctor on Medimap, and find more practical guides for staying steady in the Medimap Health Hub.

Disclaimer. This article is for general information only and is not medical advice. If you think you or someone else is having a stroke or another medical emergency, call 911. For questions about your own balance, falls, or medications, talk to a doctor, pharmacist, or physiotherapist.