Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals

Because my doctors and therapists were incompetent I have failed this on my left leg for twenty years and will continue to fail for the next 30 years. It has nothing to do with my longevity!

Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals

1. http://orcid.org/0000-0001-6679-6695Claudio Gil Araujo1,
2. http://orcid.org/0000-0002-0758-5174Christina Grüne de Souza e Silva1,
3. http://orcid.org/0000-0002-3738-1586Jari Antero Laukkanen2,3,
4. http://orcid.org/0000-0002-1897-8707Maria Fiatarone Singh4,
5. http://orcid.org/0000-0002-2625-0273Setor Kwadzo Kunutsor5,6,
6. http://orcid.org/0000-0003-2592-136XJonathan Myers7,
7. http://orcid.org/0000-0001-6681-4152João Felipe Franca1,
8. http://orcid.org/0000-0002-6833-0407Claudia Lucia Castro1

1. Exercise Medicine Clinic-CLINIMEX, Rio de Janeiro

, Brazil

Institute of Clinical Medicine, Department of Medicine, University of Eastern Finland, Kuopio, Finland

Central Finland Health Care District, Department of Medicine, Jyväskylä, Finland

School of Health Sciences and Sydney Medical School, Faculty of Medicine and Health, The University of Sydney, Sydney, New South Wales, Australia

National Institute for Health Research Bristol Biomedical Research Centre, University Hospitals Bristol and Weston NHS Foundation Trust and the University of Bristol, Bristol, UK

Translational Health Sciences, Bristol Medical School, University of Bristol, Southmead Hospital, Bristol, UK

Cardiology Division, VA Palo Alto Health Care System and Stanford University, Palo Alto, California, USA

1. Correspondence to Dr Claudio Gil Araujo, Clinimex Medicina do Exercicio, Rio de Janeiro 22031-071, Brazil; cgaraujo@iis.com.br

Abstract

Objectives Balance quickly diminishes after the mid-50s increasing the risk for falls and other adverse health outcomes. Our aim was to assess whether the ability to complete a 10- s one-legged stance (10-second OLS) is associated with all-cause mortality and whether it adds relevant prognostic information beyond ordinary demographic, anthropometric and clinical data.

Methods Anthropometric, clinical and vital status and 10-s OLS data were assessed in 1702 individuals (68% men) aged 51–75 years between 2008 and 2020. Log-rank and Cox modelling were used to compare survival curves and risk of death according to ability (YES) or inability (NO) to complete the 10-s OLS test.

Results Overall, 20.4% of the individuals were classified as NO. During a median follow-up of 7 years, 7.2% died, with 4.6% (YES) and 17.5% (NO) on the 10-s OLS. Survival curves were worse for NO 10-s OLS (log-rank test=85.6; p<0.001). In an adjusted model incorporating age, sex, body mass index and comorbidities, the HR of all-cause mortality was higher (1.84 (95% CI: 1.23 to 2.78) (p<0.001)) for NO individuals. Adding 10-s OLS to a model containing established risk factors was associated with significantly improved mortality risk prediction as measured by differences in −2 log likelihood and integrated discrimination improvement.

Conclusions Within the limitations of uncontrolled variables such as recent history of falls and physical activity, the ability to successfully complete the 10-s OLS is independently associated with all-cause mortality and adds relevant prognostic information beyond age, sex and several other anthropometric and clinical variables. There is potential benefit to including the 10-s OLS as part of routine physical examination in middle-aged and older adults.

Data availability statement

Data are available on reasonable request. Deidentified data are available on reasonable request.

https://doi.org/10.1136/bjsports-2021-105360

How long you should be able to stand on one leg, according to your age

 Because my doctors and therapists were incompetent I have failed this on my left leg for twenty years and will continue to fail for the next 30 years. It has nothing to do with my longevity!

How long you should be able to stand on one leg, according to your age

Unless you practice yoga (or are secretly part flamingo), standing on one leg probably isn’t part of your routine.

But this quick minute(ish) activity can actually reveal a lot about your physical health.

It’s no secret that our bodies change as we get older: from wrinkles to our hair, to memory recall and the ability to digest certain foods.

But research has revealed that standing on one leg can be a strong indicator of how well you’re ageing.

In a study published in the journal of PLoS One in 2023, researchers found that strength and balance involved in the pose is among the first to go.

They discovered a sharp drop off in ability after the age of 65, with many older participants struggling to hold the pose for more than two seconds.

The authors wrote: ‘These findings suggest that the duration of unipedal stance [standing on one leg] can serve as a reliable and gender-independent measure of neuromuscular ageing for both elderly male and female subjects.’

How’s your balance? (Picture: Getty)

So, standing on one leg is a good way to measure how much balance you have. The researchers wrote that it is a ‘a valid measure of frailty, independence, and fall status and proves to be a useful tool in identifying patients with peripheral neuropathy.’

And it’s not just academic – the NHS has a guideline for how long you should be able to stand on one leg for – depending on your age of course.

 Related video: How much should you be able to walk according to your age? (Welltica+)

Back in 2023, the NHS Suffolk and North East Essex Integrated Board asked: ‘How long can you stand on one leg like a flamingo?’

They added: ‘It might sound like an odd question, but your answer to the above question could tell you a lot about your general health and fitness’.

The rules are:

• Stand on one leg without any other support
• Keep your eyes open and your hands on your hips
• Time starts when your foot leaves the ground and stops when you put your foot back down (or when you take your hands off your hips)

Ages 18-39: 43 seconds

Young people should be able to hold the pose for quite some time (Picture: Getty)

If you are aged between 18-39, you should be able to stand on one leg, like a flamingo, for 43 seconds.

Selina Lim, Divisional Director for Integrated Pathways at the NHS East Suffolk and North Essex NHS Foundation Trust (ESNEFT), said: ‘We know that people who struggle to balance for the expected amount of time are at a higher risk of developing ill-health as they age.

‘By taking part in the “flamingo challenge” people can quickly and easily assess for themselves whether they are at risk. If they are, there are lots of different activities they can engage in that can help improve their overall fitness.’

Ages 40-49: 40 seconds

It may not seem like a long time, but give it a try (Picture: Getty)

If you are aged between 40 and 49, you should be able to stand on one leg for 40 seconds.

Doesn’t sound like a long time, but as you get older, the length of time you can stand on one leg decreases

Ages 50-59: 37 seconds

Those aged between 50 to 59, you should be able to stand on one leg for 37 seconds.

According to the British Journal of Sports Medicine, the inability to stand on one leg for 10 seconds in mid to later life is linked to a near doubling in the risk of death from any cause within the next 10 years.

Ages 60-69: 30 seconds

Exercise is brilliant for mental health, especially as you get older (Picture: Getty)

If you are aged between 60 to 69, you should be able to stand on one leg for 30 seconds.

Debbie Dyer, Clinical Lead for Ageing Well and Anticipatory Care at the North East Essex Alliance, said: ‘Moving our bodies more day-to-day brings immediate benefit, too. Exercise is brilliant for mental health and is a great way of meeting new people in your community.

‘The fitter and healthier you are, the better your mental wellbeing, and the longer you will retain your agility, strength, and balance into later life.’

Ages 70-79: 18 seconds. 80+: 5 seconds

Don’t try to hold the pose for too long as you get older (Picture: Getty Images)

Those aged between 70 to 79 should be able to stand on one leg for around 18-19 seconds. If you’re over 80, you should be able to stand on your leg for a little over 5 seconds.

The NHS recommends not to try and maintain the pose for longer than a minute though.

This article was originally published November 28, 2024.

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If you can complete these 3 standing exercises after 60, your functional fitness is stronger than 90% of peers

 

I think I'm good on these at age 70.

If you can complete these 3 standing exercises after 60, your functional fitness is stronger than 90% of peers

Fitness after 60 isn't measured by how much weight you can lift or how many miles you can run. Instead, it shows up in the movements you perform every day without thinking twice. Standing from a chair, balancing on one leg, reaching overhead, and walking confidently all depend on strength, stability, and coordination working together. As a trainer, I've found that a few simple standing exercises reveal far more about someone's overall fitness than most gym workouts.

Many adults judge themselves against unrealistic standards or compare their abilities to people decades younger. I prefer using functional movements because they measure the qualities that matter most for healthy aging. These exercises challenge your legs, core, balance, and cardiovascular fitness simultaneously while closely resembling everyday activities. If you perform them with good control, you're likely in better shape than you realize.

I've used these assessments with hundreds of adults over 60, and they consistently separate those who simply exercise from those who move exceptionally well. Don't worry about perfection or speed. Focus on maintaining good form from beginning to end. Your results will tell you a great deal about your current level of functional fitness.

RELATED: 5 Standing Exercises That Restore Hip Strength This Week, No Gym Needed After 60

Exercise 1: Sit-to-Stand Test

I can do this from a standard kitchen chair, couches and Adirondack chairs, not!

The sit-to-stand remains one of my favorite indicators of lower-body strength because it mirrors one of the most common movements you'll perform every day. Strong quadriceps, glutes, hamstrings, and core muscles all contribute to completing this exercise with control. Clients who perform it easily usually walk farther, climb stairs more comfortably, and maintain greater independence as they age. The challenge isn't simply standing up. It's doing so repeatedly without using momentum or your hands.

How to Perform It

• Sit near the front of a sturdy chair.
• Cross your arms over your chest.
• Stand completely.
• Sit back down under control.
• Repeat continuously for 30 seconds.
• Count your completed repetitions.

Benchmark: Completing 12 to 17 controlled repetitions without using your hands indicates excellent lower-body strength for most adults over 60.

RELATED: 4 Standing Exercises That Flatten Apron Belly Faster Than Gym Sessions After 60

Exercise 2: Single-Leg Balance Hold

I've failed the one leg standing test of the Berg Balance Scale from the beginning, 20 years of failure so far and will never get better. My therapists DID NOTHING to get my one leg balance fixed!

Balance often becomes the first physical quality to decline with age, making this one of the most valuable assessments I use. Standing on one leg requires the ankles, hips, core, and nervous system to communicate continuously while making tiny adjustments. Clients who hold this position comfortably usually demonstrate excellent coordination and lower-body stability. Strong balance also reduces fall risk while improving confidence during everyday movement.

How to Perform It

• Stand next to a chair for safety.
• Shift your weight onto one leg.
• Lift the opposite foot slightly.
• Keep your eyes focused ahead.
• Avoid grabbing the chair unless necessary.
• Time your longest hold.

Benchmark: Holding the position for 30 seconds or longer on each leg reflects top-tier stability for most adults over 60.

RELATED: The 10-Minute Chair Routine That Restores Leg Strength Faster Than Gym Sessions After 60

Exercise 3: Standing March Endurance

Impossible to lift the left knee to hip height unless in a pool. It has nothing to do with my endurance or balance. 

 Walking depends on far more than simply putting one foot in front of the other. Strong hip flexors, stable core muscles, good balance, and cardiovascular endurance all contribute to maintaining a smooth, confident stride. The standing march combines each of these qualities into one practical assessment. I often use it because it closely reflects the stamina needed for shopping, traveling, hiking, and enjoying an active lifestyle.

How to Perform It

• Stand tall.
• Lift one knee to hip height.
• Lower with control.
• Alternate legs continuously.
• Maintain an upright posture.
• Continue for one minute.

Benchmark: Completing the full 60 seconds without losing posture, shortening your stride, or needing extra support places you above average for functional endurance after 60.

Read the original article on Eat This Not That.

These 2 Fitness Tests Take Less Than a Minute and Can Reveal How Well You're Aging

 Did your competent? medical staff get you recovered enough to pass these? 

NO? SO INCOMPETENCE EVERYWHERE!

These 2 Fitness Tests Take Less Than a Minute and Can Reveal How Well You're Aging

What if a few simple movements could offer a glimpse into how well you're aging? It turns out standing on one leg or getting up from a chair and walking a few feet may tell you more than you'd expect.

We already know that regular physical activity is one of the foundations of healthy aging. But fitness is about more than your exercise frequency or how many miles you walk. Your ability to balance, move quickly, get up from a chair, and keep your body in motion may also offer important clues about your physical health as you age.

A new study published in JAMA Network Open adds to that evidence, finding that several measures of physical fitness were associated with lower risk of death in older adults.

As a dietitian and personal trainer, I find this particularly interesting. I've also worked in a hospital, where I saw firsthand just how devastating a bad fall can be. It can lead to a fracture, hospitalization, loss of mobility and, in some cases, a major loss of independence.

But the encouraging part is that physical fitness isn't a fixed trait, and it's never too late to start working on it.

What the study found

Researchers looked at 13,423 adults ages 65 and older in Taiwan who completed standardized fitness assessments between 2015 and 2016. They then linked those results to health records and followed participants for a median of seven years.

The researchers assessed fitness across four areas: cardiorespiratory fitness, muscular strength, flexibility, and balance and agility. Overall, higher levels of objectively measured fitness were associated with progressively lower all-cause mortality. The strongest associations were seen with balance and agility, followed by lower-body strength and cardiorespiratory fitness.

Compared with people in the lowest-performing group, those in the highest-performing group had:

• 59% lower mortality risk on the 8-foot up-and-go test

• 50% lower mortality risk on the 1-leg stance

• 45% lower mortality risk on the 30-second chair stand

• 42% lower mortality risk on the 2-minute step test

The researchers also created a composite fitness score incorporating all seven assessments. The highest-performing group had a 61% lower risk of death compared with the lowest-performing group.

It's important to note this was an observational study, and fitness was only measured at one point in time. But the findings offer an interesting way to think about healthy aging not simply in terms of how much exercise you do, but what your body is actually capable of doing.

The fitness tests that stood out

Two of the tests in the study are especially interesting because they're simple movements you can easily picture yourself doing: getting up and walking a short distance, and standing on one leg. Here's what each test involves, what it measures, and why these everyday abilities matter as we age.

The 8-Foot Up-and-Go

• How to do it: Start seated in a sturdy chair. When ready, stand up, walk eight feet, turn around, walk back and sit down. The study measured how quickly participants could complete the movement.

• What it shows: This isn't just about walking speed. It challenges balance, agility, coordination, lower-body strength, and functional mobility (the ability to get up, move, turn and sit down with control). Those are skills we use all day without really thinking about them.

I could easily do this while still in the hospital. 

The 1-Leg Stance

• How to do it: Stand near a sturdy surface for support if needed. Lift one foot off the floor and see how long you can maintain your balance. In the study, participants had up to 30 seconds and two attempts.

• What it shows: The test gives you a simple look at balance and neuromuscular control, your ability to keep your body stable while standing on one leg. Balance becomes particularly important as we age.

On my good leg I can do this, my bad leg not even close. Since I haven't been able to do this since my stroke at age 50 I guess I should have died sometime in the ensuing 20 years. I thought the Berg Balance Scale testing  that was common, was totally worthless since there never was any specific therapy given to address the failure points I had in that test. 

However, these aren't the only pieces of the puzzle. Lower-body strength and cardiorespiratory fitness matter, too. The chair-stand and two-minute step tests in the study speak to those abilities, and they reinforce that healthy aging isn't about being good at one thing but rather keeping your body strong, agile, and capable.

What these findings mean for you

The takeaway isn't to choose balance over strength or cardio. These abilities work together. You want enough cardiovascular fitness to sustain activity, enough strength to move and support your body, and enough balance and agility to stay steady and react when your environment changes. Regular cardio still matters, but so does resistance training, balance work, and maintaining mobility.

The good news is you don't have to wait until you're older to start, or assume it's too late if you haven't focused on fitness before. It's never too late to improve your physical fitness. The goal isn't to just pass a longevity test; it's to keep building the strength, stability, endurance, and confidence you need to stay active and independent for as long as possible.

Over 60? If You Can Do These 6 Strength Drills, You're in Good Shape ©

I think I'm good on these at age 70.

Over 60? If You Can Do These 6 Strength Drills, You're in Good Shape

Personal trainers and workout enthusiasts are major fans of strength drills—and for good reason. Strength drills usually include resistance movements, bodyweight exercises, and several tools like bands, gliders, and free weights. They're an excellent way to burn fat, build muscle, increase bone density, and boost metabolism. This training method also strengthens your joints, ultimately lowering your risk of injury. All of these factors are extremely important to focus on—especially as you age.

We spoke with an expert who shares several productive self-assessments for those over 60.

"When we think about being 'in good shape' after 60, it's less about how much weight
someone can lift and more about how well they move through everyday life. The best strength drills for healthy aging assess the ability to move with strength, balance, coordination, mobility, and control. These are the skills that help maintain independence, confidence, and long-term quality of life," Corry Matthews, Fitness, Nutrition, Hormone Health Expert, Former Professional Bodybuilder, and the co-founder of Strength & Grace Fitness, where she coaches women—especially throughout perimenopause and menopause on sustainable weight loss and hormone health, tells us.

Below are six strength drills to try—if you can do them, you are considered to be in good shape.

 

1. Sit-to-Stand

I can do this from a standard kitchen chair, couches and Adirondack chairs, not!

"This is one of the best indicators of lower-body strength and independence. It measures
leg strength, balance, and mobility—skills essential for everyday tasks like getting out of
a chair, car, or bed," Matthews shares.

1. Begin seated at the front of a sturdy chair, feet under your knees.
2. Lean forward just a bit.
3. Try to stand up without using your knees, hands, or additional support.
4. Use control to slowly sit back down.

2. Single-Leg Balance Hold 

I've failed the one leg standing test of the Berg Balance Scale from the beginning, 20 years of failure so far and will never get better. My therapists DID NOTHING to get my one leg balance fixed!

"Balance naturally changes with age, and single-leg stability is important for walking,
climbing stairs, and preventing instability during daily movement," Matthews tells us.

1. Stand tall on a flat surface with your feet hip-width apart and arms at your sides.
2. Shift your body weight onto your left foot.
3. Lift your right foot off the ground.
4. Activate your core while keeping your shoulders stacked over your ribs and your hips level.
5. Hold the single-leg balance with your eyes closed, 10 to 30 seconds.
6. Repeat on the other side.

3. Farmer's Carry 

I can do this but only about 10lbs. 

"This drill measures grip strength, core stability, posture, and real-world functional strength. Carrying groceries, luggage, or household items requires this type of practical strength," Matthews explains.

1. Hold a dumbbell in each hand at your sides.
2. Start walking forward, keeping your torso still and maintaining a tall posture.

 

4. Wall Pushups

Only can do this at the pullup bar I've installed at shoulder height because spasticity prevents flattening the hand at all.

"Upper-body strength supports daily activities like pushing doors, getting up from the
floor, lifting objects, and maintaining shoulder health," Matthews says.

1. Start standing tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back up to the starting position, keeping the movement slow and controlled.

 

5. Step-Ups

 

12-18 inches is too high for my affected left leg to accomplish, but stair climbing works just fine, so I consider that as passing.

"Step-ups assess lower-body strength, coordination, and cardiovascular endurance while reflecting real-life movement patterns like climbing stairs or curbs," Matthews notes.

1. Begin by standing tall, facing a 12 to 18-inch box or sturdy platform.
2. Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
3. Press through your left heel to lift your body until your left leg is straight and you're standing on the surface.
4. Use control to lower back to the start position.
5. Repeat on the other side.

 

6. Standing Overhead Press

Can't occur, spasticity prevents extension upward.

"Maintaining shoulder mobility and strength is essential for daily independence—from putting dishes away to reaching into cabinets or carrying items overhead," Matthews notes.

1. Stand tall, holding a dumbbell in each hand at shoulder level, palms facing inward.
2. Press the weights overhead, fully extending your arms.
3. Use control as you lower the weights to shoulder height.