10-Second One-Leg Balance Test May Predict Longevity, Experts Say
A brief balance check can indicate age-related muscle loss and identify people at higher risk of falls and premature death
A simple 10-second one-leg balance test may help predict whether a person will outlive their peers, health experts say.
Muscle mass declines with age at an estimated rate of about 1 to 2 percent a year beginning in the early 30s, and by 80 adults typically have roughly half the muscle they had in their 40s. That loss increases the risk of accidents such as falls, which are the leading cause of injury for adults 65 and older in the United States and are associated with about 41,400 deaths annually.
Experts say the balance test can reveal whether someone has lost a significant amount of muscle and is therefore at higher risk of suffering a potentially fatal fall. To perform the test, people are instructed to stand on one leg for 10 seconds with the other leg tucked behind the standing leg and their arms by their sides. It can also be done with the non-weight-bearing leg raised in front of the body to hip height.
Health professionals recommend attempting the test with a stable support such as a handle or railing nearby to catch oneself quickly if balance is lost. "Just one fall could be catastrophic for an older adult and could set someone back years," said Ali Ghavami, a personal trainer in New Jersey. "It can be just a slippery slope downhill from there."
Proponents of the screening say the simplicity of the measure could make it a useful tool for clinicians and caregivers to flag individuals who may benefit from further assessment of strength, mobility and fall risk. The test is not a diagnostic measure of overall health or life expectancy on its own, but experts say it provides a quick indicator of functional decline linked to muscle loss.
Regular strength and balance training, along with assessment by health professionals, are commonly recommended approaches to reduce fall risk and the consequences of age-related muscle decline. Experts emphasize that anyone with concerns about balance, recent falls or muscle loss should seek medical evaluation and personalized advice on prevention strategies.