The One-Leg Balance Test: What It Tells You About Your Health
Most people think of balance as something you either have or you don’t. But your balance is actually one of the simplest, quickest indicators of how well your body is ageing, adapting, and staying strong.
And the best part? You can test it at home in less than 30 seconds.
Welcome to the one-leg balance test.
What is the one-leg balance test?
It’s exactly what it sounds like:
You stand on one leg, with your eyes closed and see how long you can hold it.
It’s a simple way to check your coordination, joint stability, strength and how efficiently your nervous system is working.
How to do the test safely
Stand near a wall or counter for safety.
Lift one foot off the ground.
Timer on.
See how long you can stay balanced without hopping, wobbling heavily or putting your foot down.
Repeat on the other side.
Try again with your eyes closed for a bigger challenge.
What the research shows
Studies looking at adults across different age groups found clear patterns:
Under 50: Most people can manage 30 seconds with eyes closed.
50s: Fewer than half can manage 30 seconds.
60s: Only around 1 in 10 can reach 30 seconds.
70s: Almost no one can reach 30 seconds with eyes closed.
This doesn’t mean something is “wrong” if you can’t do it.
But it does mean balance naturally declines with age - and it needs to be trained like any other skill.
What poor balance might mean
If you struggle to stay upright for more than a few seconds, it could point to:
Weakness around the hips or ankles
Stiff or overloaded joints
Reduced proprioception (your body’s sense of where it is in space)
Past injuries that never fully recovered
A nervous system that’s working harder than it should
Low confidence or fear of falling
The important thing is this:
Balance can be improved at any age.
Why this test matters
Good balance helps you:
Prevent falls
Walk more confidently
Reduce joint overload
Move more efficiently
Stay active as you get older
Recover faster from injuries
Maintain posture and core strength
It’s not just about standing on one leg.
It’s about how well your whole body communicates, reacts and supports you.
How to improve your balance
You don’t need to spend hours training.
A few minutes a day can make a huge difference.
Try:
Standing on one leg while brushing your teeth
Heel-to-toe walking along a line on the floor
Slow controlled lunges or step-downs
Practising the one-leg stand with eyes open, then closed
Strengthening hips, calves and core
Small, consistent balance work keeps your body resilient, confident and quick to react.
When to get help
If you notice:
Your balance is getting worse
One side feels dramatically weaker
You’ve had a fall or near-fall
You avoid uneven ground or stairs
Your confidence is dropping
…then an assessment can help you catch the root cause early.
The takeaway
The one-leg balance test is simple, but it tells you a lot about how well your body is functioning beneath the surface.
Try it today.
Check in with yourself.
Use it as a reminder that your body loves being challenged, strengthened and looked after.
If you’d like help improving your balance, mobility or confidence, the team at Body Zest is here when you need us.
Click here to book your appointment with one of our osteopaths.