This 30-Second ‘Flamingo’ One-Leg Balance Test Could Reveal How Well You’re Aging
How long can you stand on one leg? Your answer may reveal hidden health risks
When it comes to keeping fit, we’re often encouraged to sneak in more steps and keep our muscles strong. But does anyone urge us to practice standing on one leg? Almost never. And that’s a problem, considering a recent Mayo Clinic study found one-leg balance tests beat out both walking tests and strength tests as the #1 predictor of how well a person is aging. Keep reading to learn why one-leg balance is so revealing—and to find out exactly how long you should be able to stand flamingo-style based on your age.
Why balance matters as you age
Standing like a flamingo “may seem pretty simple at first,” says accredited exercise physiologist and women’s health expert Veronika Larisova. “But it actually requires an integrated response from multiple body systems.”
Basically, your musculoskeletal system, vision, central nervous system and the part of your inner ear that regulates balance all have to work together. All of which makes balancing on one foot a very good measure of longevity and the likelihood we’ll remain independent as we get older, according to Kenton Kaufman, Ph.D., who led the Mayo Clinic study and is director of Mayo’s Motion Analysis Laboratory.
Woman's World Answers
Here’s another surprise fact: In a separate study of over 1,700 adults aged 51 to 75, 20 percent of them couldn’t stand on one leg for even 10 seconds. And this was linked to a higher risk of death from any cause over the subsequent seven years, per findings published in the British Journal of Sports Medicine in 2022.
Kaufman’s team found that those of us over 50 who can stand on our nondominant legs for 30 seconds or so are generally doing well. Meanwhile, a team from the British National Health Service created a “flamingo challenge” with specific, evidence-based goals for every age group. That means you can see how you compare to people your own age as well as those younger and older!
How to do the one-leg balance test
To start, grab a timer (your phone likely has a stopwatch app) and then slip off your shoes and socks, says Larisova. You’re going to balance on your nondominant leg (that’s your left leg if you’re right-handed and your right leg if you’re a lefty). Keep your eyes open and your hands at your side or on your hips. Start the timer as soon as you lift your foot and stop it when you put your foot back down (or topple over).
Ideal balance times by age
The longer you can balance, the better off you are. But to get a sense of how you measure up against others in this type of single-leg stance test, here are times to aim for based on your age:
| Ideal balance time | |
| Age 39 and under | 43 seconds or more |
| Age 40 to 49 | 40 seconds or more |
| Age 50 to 59 | 37 seconds or more |
| Age 60 to 69 | 30 seconds or more |
| Age 70 to 79 | 18 seconds or more |
| Age 80+ | 5 seconds or more |
Can you improve your balance with practice?
“Absolutely!” says Larisova, cofounder of Chief Nutrition, who specializes in helping women stay fit after 40. “Practicing for just 30 seconds to 60 seconds per leg daily has been shown to yield improvements, particularly in older adults. It also has what we call ‘neuromuscular crossover’”—a phenomenon where training one side of the body at a time leads to brain changes that make both sides stronger—“which means healthy, active individuals can also benefit.”
Dr. Kaufman agrees that boosting your one-leg balance test score is “easy to do. It doesn’t require special equipment, and you can do it every day,” he shared in a press release about his study. And the more you practice, the better off you’ll be. “If you don’t use it, you lose it,” he said. “If you use it, you maintain it.”
Accidental slips and falls are the leading cause of injuries for those of us 65 and older. “Loss of balance is one of the main reasons for this,” says Larisova. “Falls impact one’s physical and psychological wellbeing, lead to reduced independence and also present a financial burden.” She adds that impaired balance is also associated with frailty and a shorter lifespan. And regularly standing on one leg can reduce all these risks.
Balance tips to improve in just 30 seconds a day
If you want to reduce your risk of falling and achieve good balance, Larisova recommends you practice in a place where you can easily use a wall or countertop to steady yourself. Fix your gaze gently on something unmoving just below eye level, and focus on breathing steadily in and out. Then assume the flamingo position and hold it as long as you can; engaging your leg and core muscles should help. Switch legs and repeat.
Over time, she suggests trying it with your eyes closed. This will be more difficult, but it helps you improve more quickly. “Once it’s easy to balance on one leg, add leg swings, toe taps or upper-body movement to create more challenge,” she says.
One last thing: While balance is an often-neglected component of fitness and longevity, staying well nourished and strong are also key. So be sure your regimen includes plenty of protein to feed muscles as well as activities to muscles and maintain muscle strength.
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