You may have come across the viral balance test on social media. It seems simple: see how long you can stand on one leg and predict your risk of falling. But is it accurate?
Balance is an important part of your overall health, especially as you get older. While the standing-on-one-leg test might tell you something about your stability, it’s only one piece of the puzzle when it comes to fall risk assessment and injury prevention strategies.
What is the one-leg balance test?
If you want to try the one-leg balance test for fall risk, it’s straightforward:
- While standing, put your hands on your hips and lift one leg.
- Stand on one leg for as long as you can.
- Don’t let the lifted leg touch the other leg or the floor.
- Measure how long you can stand on one leg.
Kathleen Salik, a physical therapist with Banner Physical Therapy, said, "The single leg balance test is a good tool to predict fall risk.” It can check the way you control your balance and hold yourself upright and still.
This balance test for fall risk has become popular because research has linked poor balance to a higher risk of falls and major injuries like fractures.
“If you are unable to stand on one leg for at least five seconds, you are at increased risk for falls,” Salik said. Plus, being able to stand on one leg for at least 10 seconds is linked with better overall health and a longer lifespan.
Can the balance test really predict my fall risk?
Research shows that this standing-on-one-leg test is one way to predict your fall risk, but it’s not the only tool. Other assessments could be useful, especially in older people. Tests like these consider more factors that influence your fall risk:
- Timed up-and-go-test: Sit in a chair, stand up, walk about 10 feet, turn around, walk back and sit down again. Most healthy adults can complete this test in 10 seconds or less.
- Four-position stand test: Stand for at least 10 seconds with your feet in different positions: Side by side, one foot slightly in front of the other, one foot directly in front of the other and on one foot.
- 30-second sit-to-stand test: Sit in a chair with your arms crossed, stand up and sit down again. Repeat as many times as you can in 30 seconds. The recommended scores range by age. Typically, men can complete eight to 19 reps and women can complete eight to 17.
What if you fail the balance test?
If you can’t stand on one leg for at least five seconds or complete these other assessments, it doesn’t mean you’re guaranteed to fall. “There are three systems that contribute to your balance — your eyes, your inner ear and your body’s ability to sense your foot and ankle position,” Salik said.
Trouble balancing could be a sign of a health condition such as:
- Weak core or leg muscles: Stability and balance come from strength in these areas.
- Joint instability: Conditions like arthritis or past injuries can make it harder for you to balance.
- Inner ear issues: Your inner ear plays a big role in your stability. Problems like vertigo can affect your balance.
- Neurological problems: Chronic conditions that affect your movement, like Parkinson’s disease or stroke, can impact your balance.
- Vision problems: Your eyesight supports your balance, so issues with it could cause struggles.
- Certain medications: Some medications can cause side effects that can impact your balance.
If it’s hard for you to balance, addressing these factors can help improve both your stability and your overall health.
How to improve balance
You can improve your balance with regular effort. Try including these exercises for stability in your routine. They may help reduce your injury risk and help you become more confident in your mobility.
- Single leg stands: Hold onto a sturdy surface and lift one foot until you get tired. As you get stronger, lengthen the time you hold up your foot.
- Heel-to-toe walking: Walk in a straight line with one foot placed directly in front of the other.
- Strength training: Build your core and leg strength with exercises like squats and lunges. Use a wall, railing or sturdy chair for balance if you need to.
- Tai chi or yoga: These exercises improve your coordination, flexibility and stability. Chair yoga might also be a great option if you have limited mobility.
When to seek help for balance issues
If you’re often dizzy, have trouble walking or recently had a fall, it’s a good idea to get professional help.
"If you feel unsteady when walking, frequently need to hold onto furniture or walls or struggle in the dark or on uneven surfaces, it may be time to talk to a health care provider," Salik said.
Your health care provider may refer you to a physical therapist. These experts are trained to evaluate and treat balance impairments. They can guide you through exercises for stability that are designed to target your specific needs.
For certain conditions, like a recent diagnosis that could affect your balance, you may need specialized care from orthopedic health experts or neurologists.
The bottom line
The one-leg balance test can give you some insight into your stability, but it’s not a foolproof way to predict falls. Balance exercises, strength training and regular checkups can improve your mobility and reduce your injury risk.
"With the right kind of exercises, you can build your balance, improve your lifestyle and maintain your independence," Salik said.
If you’re concerned about your balance, talk to your health care provider or a specialist at Banner Health. An expert can evaluate your mobility and create a personalized plan to help you improve your balance.
