Balance is something most of us rarely think about — until it begins to change.

Yet researchers increasingly recognise that balance can reveal important clues about overall physical health.

Maintaining balance requires several body systems to work together, including muscles, nerves, vision and the inner ear. When these systems coordinate effectively, we can stand, walk and move with stability.

In recent years, scientists have found that a simple balance test lasting just 10 seconds may offer insight into healthy ageing and physical function.

The 10-Second Balance Study

A study published in the British Journal of Sports Medicine explored whether balance ability could be linked with long-term health outcomes.

Researchers assessed 1,702 adults aged 51–75, asking them to stand on one leg for 10 seconds without holding onto support. Participants were then followed for seven years.

The findings were notable:

• Around one in five participants (20.4%) could not complete the test

• Those who failed the test were 84% more likely to die during the follow-up period compared with those who succeeded

After adjusting for age, sex, BMI and existing health conditions, the association remained significant.

The researchers concluded that the ability to stand on one leg for 10 seconds may act as a simple indicator of overall physical function and ageing.

Importantly, this does not mean failing the test predicts death.  Rather, it may highlight reduced strength, coordination or stability — factors that are closely linked with overall health.

Why Balance Declines With Age

Balance relies on several body systems working together continuously. As we grow older, gradual changes in these systems can affect stability.

Muscle strength

Muscles in the legs, hips and core help stabilise the body when standing or moving. Age-related muscle loss — known as sarcopenia — can reduce strength and coordination over time.

Vision

Our eyes provide important information to the brain about where the body is positioned in space. Changes in eyesight can make it harder to maintain balance.

Inner ear function

The inner ear contains structures that detect head movement and body position. These signals help maintain equilibrium.

Nervous system and reaction time

Nerves constantly communicate with muscles to keep the body upright. Slower reaction times can make it harder to correct small shifts in posture.

These changes are common as we age, but they are not inevitable. Regular physical activity can help maintain strength, coordination and stability.

Why Balance Reflects Overall Health

Standing on one leg may appear simple, but it requires the coordination of multiple systems at once.

The test challenges:

• leg and core muscle strength

• joint stability

• nerve signals between the brain and muscles

• inner ear balance mechanisms

• visual feedback

Because balance depends on several systems working together, it can act as a useful indicator of overall physical function.

Poor balance is also associated with an increased risk of falls. Falls are one of the most common causes of injury among older adults, and the World Health Organisation identifies falls as a leading cause of injury-related death worldwide. Improving strength and stability is therefore an important part of healthy ageing.

Exercise programmes that include balance training have been shown to reduce falls in older adults in systematic reviews of clinical trials. Examples include tai chi, yoga, balance drills and leg-strengthening exercises.

Try the 10-Second Balance Test at Home

If you are curious about your balance, you can try this simple test yourself.

How to do it:

1. Stand barefoot or in flat shoes on a firm surface.

2. Place your hands on your hips.

3. Lift one foot slightly off the ground.

4. Try to hold the position for 10 seconds.

5. Repeat with the other leg.

In the research study, participants used their preferred (dominant) leg, but trying both legs can give you a useful comparison.

Can Balance Be Improved?

Yes. Balance is a skill that can improve with practice.

Activities that challenge stability help strengthen the muscles and coordination involved in maintaining posture.

Examples include:

• standing on one leg for short periods

• heel-to-toe walking

• tai chi or yoga

• strength training for the legs and core

• regular walking

You can also practise balance during everyday activities. For example, try standing on one leg while brushing your teeth or waiting for the kettle to boil. These small moments of practice can gradually help improve stability and confidence.

For safety, it is sensible to practise near a wall, countertop or chair so you can steady yourself if needed.

Even small amounts of balance practice throughout the week can make a difference over time.

A Small Habit That Supports Healthy Ageing

Balance often changes slowly over time, which means it can easily go unnoticed.

Yet maintaining good balance supports independence, mobility and confidence as we age.

The 10-second balance test offers a simple way to check in with your physical function. More importantly, it highlights how everyday habits — such as staying active and maintaining muscle strength — play an important role in healthy ageing.