A simple act of standing on one leg might reveal more about your overall health and age than you'd expect, according to groundbreaking research from Mayo Clinic. A study, unveiled on October 23rd in the esteemed journal PLOS One, suggests that the duration one can maintain balance on a single leg is a more accurate gauge of aging than changes in muscle strength or gait.

In this comprehensive study, a cohort of 40 healthy adults, aged 50 and above—half of whom were over 65—underwent a battery of tests assessing their walking, balance, grip strength, and knee strength. Participants were challenged to maintain their balance under various conditions on force plates: standing on both feet with eyes open and closed, and then on their non-dominant and dominant legs, eyes open.

The findings, as highlighted by the Mayo Clinic, were striking: the ability to balance on the non-dominant leg showed the most significant decline with age. Specifically, the study revealed that the time one can stand on a single leg decreases by 2.2 seconds per decade for the non-dominant leg and 1.7 seconds per decade for the dominant leg, a trend consistent across genders.

Emphasized balance as an "important measure" because it not only reflects muscle strength but also integrates inputs from vision, the vestibular system, and the somatosensory systems. "Changes in balance are noteworthy," Kaufman stated. "Poor balance increases the risk of falling, whether you're moving or not. Falls are a severe health risk with serious consequences."

The National Institute on Aging reports that falls are the leading cause of injury among older adults, with one in four individuals over 65 experiencing a fall each year. The CDC notes that approximately 3 million older adults visit the emergency room annually due to falls, with 1 million resulting in hospitalization.

Kaufman further explained that good balance is crucial for performing daily activities without the fear of falling, which "leads to improved quality of life and healthy aging." AARP cited a previous study indicating that adults in their 30s and 40s can balance on one leg for about a minute, those in their 50s for 45 seconds, and adults in their 70s for 26 seconds. Kaufman noted that individuals over 65 who can balance on one leg for 30 seconds are "doing quite well," and it's a concern if one can't balance for five seconds.

He also shared a personal tip: standing on one leg at least once a week to train oneself to maintain proper balance. "A little practice won't hurt," Kaufman advised AARP. "It’s easy to do, requires no special equipment, and can be done daily."

Dr. Anat Lubetzky, not involved in the study, cautioned that balancing on one leg alone can't "solve all balance problems and fall risk," and that a holistic approach considering all aspects of balance—static, dynamic, and overall strength—is necessary.