When you\u2019re walking, \u201ctemporarily, you are balancing on one leg as you step from one foot to the other, or going up and down stairs,\u201d Wooldridge said. \u201cIf we don\u2019t have good balance, we\u2019re not able to do those things effectively, and that can increase our risk for falls.\u201d<\/p>\n
Falls can be a life-altering occurrence, particularly for older adults, said Amanda Beaty<\/a>, a physical therapist at Duke Health in North Carolina.<\/p>\n \u201cPreventing falls is going to eventually lead to a longer life, and a more healthy life because you\u2019re not suffering from these injuries that could then reduce your mobility,\u201d Beaty said, adding that falls can take away an older adult\u2019s independence and cause anxiety when doing day-to-day tasks.<\/p>\n Beyond fall risk, balance also reveals a great deal about our overall health. <\/p>\n \u201cThere are certain health conditions that can negatively impact our balance,\u201d said Beaty, including diabetes, osteoarthritis, joint pain and heart disease.<\/p>\n \u201cIt\u2019s kind of a two-way street. If we\u2019re healthier, our balance is probably better. And if we can maintain our balance, we\u2019re probably more active so then we can maintain a healthier body and have better longevity and be less frail,\u201d Beaty added.<\/p>\n There are many reasons to prioritize your balance and work on it if it\u2019s not up to par. Below, experts share how long you should be able to balance and what you can do to improve it:<\/p>\n How long you should be able to balance on one leg varies, but at least 10 or 15 seconds is the minimum. <\/p>\n The exact amount of time you can balance on one leg depends on several factors, including age and health conditions.<\/p>\n \u201cBut one number that often gets quoted is if you are unable to balance on one leg for more than 10 seconds, it\u2019s very likely that you are at increased fall risk and actually could even potentially indicate an increased risk of dying in the next decade,\u201d said Wooldridge. <\/p>\n Beaty took this number just a little higher and said that folks should aim to hold to their balance for at least 15 seconds. Studies <\/a>examining single-leg<\/a> balance have found that older adults who can maintain their balance for at least 15 seconds experience better health outcomes.<\/p>\n \u201cIf you could hold your balance for at least 15 seconds, that predicted a lower risk of recurrent falls,\u201d Beaty explained.<\/p>\n These 10 and 15-second goals are more for older adults.<\/p>\n \u201cThe younger you are, the longer you should be able to balance on one leg,\u201d added Wooldridge.<\/p>\n It\u2019s often said that people under 30 should be able to balance on one leg for 40 to 45 seconds, while those between 30 and 50 years of age should aim for 30 seconds, Wooldridge said.<\/p>\n Regardless of your age, if you struggle with balance, consult your doctor. Recurrent falls in your 30s and 40s aren\u2019t normal; it\u2019s crucial to seek medical advice if you\u2019ve experienced this, Beaty noted. <\/p>\n How to improve your balance<\/p>\n There are a number of movements, exercises and habits that can help improve or maintain balance, but Beaty said the most important thing is to practice in a safe manner.<\/p>\n If you\u2019ve had falls or notice a change in balance, see a physical therapist or primary care doctor who can come up with a safe plan for improvement, Beaty said. This way, you won\u2019t injure yourself at home.<\/p>\n If you are in a position to work on your balance at home, one safe way to do so is by using your kitchen countertop as a support.<\/p>\n \u201cA safe way to try that at home, is just holding your balance, but at a countertop where you can hold on with your hands, and then gradually trying to reduce the amount of hand support that you need to maintain that balance on one leg,\u201d Beaty said.<\/p>\n Start by standing on one leg while holding the countertop and try to take your hands away from the counter for five seconds and build from there. You can also try this near a dining room table, desk or dresser, which can also provide support in case you become unsteady. <\/p>\n![\"Balancing](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2025\/11\/6914ed4c15000087ab9c301d.jpeg\")
Balancing on one leg is important for healthy aging.<\/p>\n