Can a 10-second balance test predict longevity?
A study published in British Journal of Sports Medicine found that people in middle to later life who couldn’t stand on one leg for 10 seconds had nearly twice the risk of premature death than people who reached the 10-second mark.
Study participants who took the balance test were 1,700 men and women, ages 51–75, without walking issues. Over a seven-year follow-up period, 123 participants died of various causes. After taking participants’ age, health conditions, weight, and other factors into account, the researchers determined that failing the balance test was associated with an 84% higher risk of dying, compared with passing the balance test.
Because this study is observational research, it cannot prove cause-and-effect between balance ability and early death. But it’s certainly true that better balance allows us to be more active, confident, and independent.
Give the test used in the study a try. Here’s what to do:
- Place your left hand on a counter or wall for support.
- To balance on your left leg, drop both arms at your sides and slowly place the top of your right foot on the inside of your left calf.
- If you wobble, reach back to the counter or the wall to steady yourself.
- Try to hold the position for 10 seconds without hand support.
- Then, switch to your other hand and leg and again aim for a 10-second hold.
Whether you or not you hit the 10-second goal, practice this drill every day and try to extend the duration of the hold. It’s a great way to boost your balance—which reduces your risk of falls, fractures, and other complications, regardless of any possible effect on longevity.
A healthy, active life requires balance
Balance is key to daily activities like climbing stairs or reaching shelves, but it’s often overlooked in exercise routines. As we age, the systems that help us balance—muscles, eyes, ears, brain—become less responsive, and conditions like inner ear or nerve problems can increase unsteadiness.
Bottom line: Adding balance exercises to your routine, such as the one above, can reduce your risk of falls and related injuries that affect independence and longevity.
For more ways to improve your balance, check out Everyday Balance Exercises: Easy moves to get stronger, feel steadier, and stay active—an Online Guide from Harvard Medical School.
Image: © Westend61 | GettyImages
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