2025.04.13

Stand on one leg and check the degree of aging! Review your daily health habits

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Overview and method of the one-legged standing test

The one-legged standing test is a simple way to measure your balance ability. In this test, you will stand barefoot on a flat floor and maintain your balance with one leg lifted. Your arms should naturally align with the sides of your body, and your gaze should be straight ahead. Usually, the evaluation is based on whether you can maintain this posture for 10 seconds. If you fail, you can try again up to three times. By using this simple method to measure your sense of balance, you can check your health status and biological age indicators.

Article Contents

What is the one-legged standing test? Why do we know the degree of aging?
- Health indicators measured by standing on one leg

What is the one-legged standing test? Why do we know the degree of aging?

The relationship between balance ability and aging

It has been found that as we age, our ability to balance decreases. Studies have shown that, for example, the time spent standing on one leg on pivot feet decreases by an average of 2.2 seconds each year. This impairment of balance ability is caused by a decrease in muscle strength, somatosensory, visual, and vestibular information processing. Compared to walking speed and muscle weakness, a decline in balance ability is an important sign of aging and is a very useful indicator of health.

Research data shows the effect of standing on one leg

A study published in 2022 showed that the ability to stand on one leg was very strongly associated with health status and mortality risk. The study reported that people who can't stand on one leg for 10 seconds have about twice the risk of death than those who can. In addition, the health status that can be seen by the time you can stand on one leg indicates that the ability to balance is maintained until about 60 years of age, but it declines sharply after that. Middle-aged and older people, in particular, should review their daily health habits based on these results.

Signs of body weakness that can be seen standing on one leg

If you can't stand on one leg well, you may be starting to lose multiple functions in your body. Loss of balance ability can be caused by muscle weakness, changes in vision and vestibular sensation, and delays in the nervous system. These can lead to problems such as an increased risk of falls and a decrease in walking speed. Recognizing these signs early and taking action is key to extending healthy life expectancy.

Health indicators measured by standing on one leg

What can you learn from standing on one leg?

Standing on one leg is more than just an indicator of balance ability, it is an important health indicator that reflects your health and the progress of aging. In particular, the amount of time that middle-aged and older people can stand on one leg has attracted attention as an easy way to check their biological age and health level. Studies have shown that short standing time on one leg is associated with an increased risk of death and an increased likelihood of falling. Such data illustrates the impact of a decrease in the body's strength and sense of balance on overall health, which is an important factor in daily health management.

Aim for 10 seconds! How much should I do?

The ability to stand on one leg for 10 seconds is one indicator of good health. A 2022 study reported that middle-aged and older people over the age of 60 who cannot balance on one leg for 10 seconds have about twice the risk of death compared to those who can. Ideally, a healthy adult should be able to stand steadily for 10 seconds with their eyes open and their arms down to their sides. If this is not achievable, it may suggest a loss of muscle strength and balance, or even a possible health risk.

Research shows the relationship between health and longevity

Multiple studies have shown a link between the ability to stand on one leg and longevity. For instance, a study published in 2022 conducted a one-legged standing assessment of 1,702 middle-aged and older people and found that those who had a higher ability to stand stably on one leg tended to have a longer life expectancy and better health. In addition, since the loss of balance appears earlier than the decrease in muscle strength and walking speed, standing on one leg is said to be useful as an indicator of early aging. The results support the importance of incorporating one-legged standing into daily habits to extend healthy life expectancy.

Standing on one leg by age group

There is a difference in the ability to stand on one leg depending on age. For example, it is said that young people in their 20s and 30s can stand on one leg for more than 30 seconds, but for seniors over 65 years old, 10 to 20 seconds is a general guideline. Studies have also shown that the average time spent standing on one leg decreases by about 2 seconds for every additional year of age. With these reference values, you can measure the time you spend standing on one leg and use them as an indicator of your health.

How to slow down aging? Measures that incorporate one-legged standing

Tips to make standing on one leg a daily habit

Standing on one leg is an exercise that does not require special equipment or space and is easy to incorporate into your daily life. The trick to making it a habit is to find a time in your daily life when you can make it a habit. For example, you can stand on one leg while brushing your teeth or cooking, so you can continue without being conscious of it. It's also a good idea to take advantage of the time you spend standing on a commuter train or bus.

In addition, standing on one leg can be a habit to improve balance and muscle strength, which can help maintain health and improve biological age. It is important not to overdo it at the beginning, but to try even for a few seconds. By gradually developing your goals, you will be more likely to feel a sense of accomplishment.

Simple exercises to strengthen muscle strength and balance

To enhance the effectiveness of standing on one leg, you should also incorporate supplementary exercises that strengthen your muscles and sense of balance. For beginners, we recommend light-load exercises such as "bridge exercises" performed while lying on the floor and "leg extensions" in which you stretch your legs while sitting in a chair.

If you're looking for more benefits, yoga and stretching can also help. Poses that include movements similar to standing on one leg, such as the "tree pose" in yoga, can develop a sense of balance while working the muscles of the whole body. These exercises further promote the health benefits of standing on one leg and can also help prevent aging.

Step-by-step exercises when it is difficult to stand on one leg

If you find it difficult to stand on one leg, you can practice effectively by taking step-by-step steps. At first, use a wall or chair as a support to maintain your balance, and gradually practice removing your hands from the support. It is also recommended to do it with your eyes open at first, and then close your eyes to increase the difficulty as you get used to it.

In addition, it is important to practice within a reasonable range, such as setting the height at which you raise your feet low. Repetition of even a small amount of practice will improve muscle strength and balance, and eventually you will be able to stand on one leg for a long time. Many people notice changes in their health and biological age during this process.

Exercises that help prevent aging other than standing on one leg

In addition to standing on one leg, other exercises are also effective for maintaining overall health. For example, walking and swimming can boost cardio fitness and at the same time effectively train muscles and joints. By performing these exercises in conjunction with standing on one leg, you can expect a synergistic effect on aging prevention.

Squats are also recommended as an exercise to prevent falls. By strengthening your lower body muscles, you can make daily activities such as standing and walking more stable and prevent a decline in your balance ability. Combining these exercises will not only help you maintain your health, but will also help you slow down aging.

Examples of Improving Health Habits Using One-legged Standing

Real-world success stories: Improving the health of the elderly

There is an example of a health improvement program for the elderly that incorporates standing on one leg. For example, in a long-term care prevention class for people aged 65 and over, regular one-legged standing tests were conducted to increase participants' awareness of their daily balance skills. In addition, it has been confirmed that individual exercise guidance based on this standard reduces the risk of falling. In addition, it has been reported that improved balance ability has a positive effect on other bodily functions, resulting in improved health and biological age.

How to use the one-legged standing test that you can work on at home

At home, you can easily incorporate a one-legged stand test to check your health and train your sense of balance. For example, standing on one leg when getting ready in the morning, or trying standing on one leg while watching TV, can be effective. You can also aim to stand on one leg for at least 10 seconds, and if you can't, practice increasing the time little by little. This gives you an intuitive idea of how your own health is changing from day to day.

Initiatives to utilize one-legged standing in the workplace and in the community

Standing on one leg is an exercise that is easy to engage in at work and community activities. For example, an increasing number of companies are introducing one-legged standing exercises during lunch breaks and warm-ups. In addition, at local health promotion events, we are promoting efforts to improve health awareness as well as measuring physical fitness by incorporating a one-legged standing test. As a result, participants' sense of balance and interest in health are increased, leading to an increase in awareness of health management throughout the community.

The Importance of Standing on One Leg and Continuous Health Monitoring

Standing on one leg has gained traction as an easy way to check for changes in health and biological age. Therefore, it can be said that it is highly valuable for continuous health monitoring. Regular one-legged standing tests give you the opportunity to understand changes in your physical strength and balance ability, and to review your lifestyle and exercise habits as needed. Such efforts are beneficial to many people, as they lead to an extension of healthy life expectancy and the prevention of accidents caused by falls.

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