One-Leg Balance Test Benchmarks Change With Age
Physical therapist Dr. Dan Ginader highlights research showing how long adults of different ages should be able to balance on one leg with eyes closed, a
A simple one-leg balance test can serve as a significant indicator of age-related fitness, according to a physical therapist cited by Men's Health UK. Dr. Dan Ginader shared benchmarks from research, showing that the ability to balance with eyes closed declines sharply with each passing decade.
Ginader states that for the eyes-closed version of the test, adults under 40 can typically balance for about 15 seconds. He notes it is "amazing" if someone in their 50s can manage 10 seconds, and equally impressive for a person in their 70s to hold for five seconds. These figures are based on normative data from a scientific study.
Normative Balance Times by Age
Research published in the Journal of Geriatric Physical Therapy tested 549 healthy adults. The study measured one-leg balance with eyes open and closed, recording the best result from three attempts. The following table shows the average best times for each age group with eyes closed, as highlighted by Ginader.
| Age Group | Average Best Balance Time (Eyes Closed) |
|---|---|
| Under 40 | About 15 seconds |
| 50s | About 10 seconds |
| 70s | About 5 seconds |
These are average benchmarks, not pass-or-fail targets. Falling short does not necessarily indicate poor balance, but the data provides a useful reference for how balance typically changes over time.
How to Perform the Test Accurately
To make your results comparable to the study, Ginader recommends following specific guidelines. Perform the test barefoot. Keep your arms crossed over your chest. Do not allow your raised foot to touch your standing leg.
Once set, close your eyes, lift one foot, and time how long you can hold the position. Because the research used the best of three attempts, give yourself three tries and record your longest time.
The Importance of Balance for Aging Well
Ginader emphasizes that balance becomes increasingly crucial as we age. He suggests it is a good idea to start working on exercises that challenge single-leg stability. Proactively training balance can be a key component of sustainable daily wellness practice, supporting movement and recovery.
The report concludes by noting the author's credentials. Kate, a fitness writer for Men's Health UK, holds a postgraduate diploma in Sports Performance Nutrition and previously worked as a nutritionist and personal trainer.
