The 10-second balance test is decades old, but it’s just now getting its 15 minutes (or 10 seconds) of fame. It’s trending because a study suggests this balance test could predict how long you might live.
If this bold claim feels alarming, don’t panic. It’s not really a magic test. And you can take steps to improve your balance test results.
Geriatric medicine clinical nurse specialist Anne Vanderbilt, CNS, explains what to know about the 10-second balance test and how to improve your balance.
What Is The 10-Second Balance Test?
The 10-second balance test, also called the single-leg stance test, requires you to stand on one foot for at least 10 seconds. Your supporting foot must stay planted in the same spot.
“It sounds easy, but many people are surprised at how challenging it can be,” Vanderbilt says.
Although this test is perhaps the best-known measurement of balance, it’s not a complete balance evaluation on its own.
A complete evaluation gauges your balance using a variety of tools. One of them is the four-stage balance test.
“This four-stage balance test gives your provider a clear picture of your balance ability,” Vanderbilt explains. “If you have a balance problem, we can look at what’s causing it and how to treat it.”
Before attempting the single-leg stance test, you should also be able to stand with:
- Both feet together (side by side)
- One foot slightly in front of the other (the big toe of your back foot touches the instep of your front foot)
- One foot directly in front of the other (the heel of your front foot touches the toes on your back foot); this is known as tandem
If you can hold each pose for 10 seconds without support, then move on to the single-leg stance test (following safety precautions, like standing within reach of a stable surface for support).
How Does The Test Work?
There are different ways to perform the 10-second balance test, with your hands and feet in various positions.
“The placement of your hands and feet isn’t necessarily important,” Vanderbilt clarifies. “We just want to see whether you can balance on one foot without moving that foot or grabbing onto something.”
Some people will suggest, too, that you should try the test with closed eyes. But you don’t need to do this.
“When you close your eyes, you rely on your vestibular system,” she adds. “Vestibular health is important, but it’s unrelated to the study on longevity. And I wouldn’t attempt this test with your eyes closed unless you can easily pass it with your eyes open.”
Does Your Balance Predict Your Lifespan?
Balance is a great skill and important for your well-being. But does it really predict life and death?
Maybe, says one recent study on the 10-second balance test.
“In the study, adults who couldn’t pass the 10-second balance test were 84% more likely to die within the next 10 years,” shares Vanderbilt. “The study also collected other data, such as age and health conditions.”
What’s the connection between balance and longevity? The study doesn’t tell us why the two are related, only that there’s a link.
Factors that may have affected the study results include:
- Chronic conditions. Diabetes, heart disease and cancer can affect your ability to balance. “Those who couldn’t pass the balance test may have also had chronic conditions that affected their health,” Vanderbilt suggests.
- Falls. Lack of balance raises your fall risk, which can be serious. “Falls can cause severe injuries and death in older adults,” she warns.
- Physical activity. Exercise improves your ability to balance and your lifespan. “People with good balance likely exercise more,” Vanderbilt points out. “Studies have shown that exercise can help you live longer.”
In other words, it may not be that the test itself is predicting your lifespan. But rather that the 10-second balance test is an indication of your overall health and your risks.
How To Improve Your Balance Test Results
If you tried the test and found yourself wobbling or grabbing your counter, there’s good news. You can take steps to improve your balance.
“Certain exercises can improve your balance,” Vanderbilt says. “But remember that balance isn’t a one-and-done goal you reach. You have to keep working on it throughout your life.”
Try these exercises to improve your balance:
- Do the flamingo. Practice standing on one leg every day. “Stand on one leg while brushing your teeth or washing dishes at the sink,” Vanderbilt illustrates. “You can try this anytime throughout the day, as long as you have a stable surface nearby for safety.”
- Go against the flow. Exercising in water can help you achieve better balance without the risk of falling. “Water workouts in a swimming pool are a great way to work on your balance,” she notes. “If you have access to a pool with a current or a lazy river at a water park, walking against the current is also helpful.”
- Try tai chi. The smooth, slow movements of tai chi offer many health benefits, including better balance. “Tai chi is an amazing balance builder,” Vanderbilt states. “For best results, do tai chi three times a week. After a few weeks, you’ll likely notice a big difference in your ability to balance.”
You can also see a physical therapist who specializes in balance.
“Physical therapy is the most effective way to address balance problems,” she emphasizes. “Your therapist can give you safe, effective exercises based on your abilities, age and overall health.”
Better Balance Is Possible
Balance is something that naturally declines with age. But you have the power to improve your balance — and probably your health along with it.
“It’s never too late to boost your balance,” Vanderbilt confirms. “The right exercises can make a major difference in people of all ages.”
This story was originally published by The Cleveland Clinic