The inability to stand on one leg for 10 seconds in mid-to-late life (over the age of 50) is linked to nearly double the health risks over the next 10 years, according to a study published in the British Journal of Sports Medicine.

This simple balance test, which reflects overall physical fitness and coordination, showed valuable prognostic information. This test is easy to do yourself at home.

Key Things About The “10 Second One Legged Stance” Test:

  • Inability to stand on one leg for 10 seconds is associated with a near doubling of health risks, from any cause in the next decade.
  • The study involved 1,702 participants aged 51-75, with those unable to complete the test having a significantly higher mortality rate (17.5%) compared to those who could (4.6%).
  • Researchers recommend incorporating the 10-second one-legged stance test into routine health assessments for older adults to better predict overall health risks.
  • The study underscores the importance of physical fitness and balance in reducing mortality risk among middle-aged and older individuals​ (British Journal of Sports Medicine)​​ (BMJ Blogs)​.
  • The proportions of those unable to stand on one leg for 10 seconds were: nearly 5% among 51–55 year olds; 8% among 56–60 year olds; just under 18% among 61–65 year olds; and just under 37% among 66–70 year olds.
  • More than half (around 54%) of those aged 71–75 were unable to complete the test. In other words, people in this age group were more than 11 times as likely to fail the test as those just 20 years younger.

Improving balance is crucial for people over 50 to reduce the risk of falls and improve overall health.

Four easy steps to improve balance:

  1. Practice Tai Chi or Yoga: Both Tai Chi and Yoga are excellent for enhancing balance, flexibility, and strength. These practices involve slow, deliberate movements and poses that improve body awareness and stability.
  2. Strength Training: Building muscle strength, particularly in the legs and core, can significantly enhance balance. Simple exercises like leg lifts, squats, and heel-to-toe walks can be very effective.
  3. Balance Exercises: Specific exercises targeting balance, such as standing on one leg, heel-to-toe walking, and using a balance board, can be very beneficial. Start with holding onto a chair for support if necessary and gradually progress to doing these exercises unaided.
  4. Foot and Ankle Exercises: Strengthening the muscles in your feet and ankles can improve your balance. Simple exercises like toe raises, ankle circles, and picking up objects with your toes can help enhance stability.

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Fanni Kohlhoffer
3 days ago

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Tyrone is an incredibly knowledgable and professional physio who truly cares about his patients’ recovery journey. Thanks to the treatment, I have fully recovered from a back injury. I’d highly recommend him to anyone looking for an excellent physio.

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Antony Edwards
5 days ago

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Cormac was great. Very clear diagnosis of what was causing me discomfort in back/shoulder. Talked me through it well and demonstrated. Great work to ease the pain. And then showed me some good exercises to help. This was in one session (60 mins), no need for a pre-consultation and then a flow up before he did anything.

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Ashish Vekariya
5 days ago

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Catriona is amazing with lot of experience and she understands the problem and based on that provided solution. Her suggestion has worked for me. Would recommend physiotherapy session with her.

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Allen Mordi
6 days ago

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Working with Danielle at Boost Swiss Cottage was really good. Thank you Danielle for all your patience in my recovery journey.

 

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Nazim Zaim
6 days ago

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Cormac Clarke at the Swiss Cottage facility was incredibly knowledgeable, humble, approachable, and professional. His competence allowed me to relax and see immediate relief of my symptoms. I like it when I see competence, becoming increasingly hard to see nowadays…

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ivan erlick
6 days ago

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Dan is excellent and knows his stuff.
Diagnosis always spot on

 

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Richard Segal
1 week ago

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Travis is a top quality physio. Great at diagnosis and treatment. I recommend him highly.

 

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Sharon Sadeh
1 week ago

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Professional physiotherapy chain, my family has been using it for more than a decade. Warm and smiley therapist named Sally has treated my daughter at their Hendon branch, she was extremely helpful and accommodating.

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Severine Philardeau
1 week ago

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Great team of physios, with a particular mention to Alice who has been treating me regularly for a few weeks. Highly recommended.

 

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Tanya Magasiner
1 week ago

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I highly recommend Boost Physio. From the first phone call to arrange a booking for my treatments and dealing with Insurance and associated admin it has been seamless and very professional. My treatment for chronic tennis elbow with Danielle has been excellent. Danielle has a lovely manner and was very thorough in assessing my condition and then setting out the treatment plan. I have made progress after each appointment and Danielle has ensured I have understood the purpose of the treatments and the intended outcomes. I have seen amazing improvement in my condition and I highly recommend Danielle to anyone looking for an excellent physio.

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Amanda Bowers
1 week ago

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Nick was personable and knowledgeable. Would highly recommend. Five stars all round 👍

 

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Norman Smith
2 weeks ago

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Really positive session. Aaran was very knowledgable, personable and skilled. Highly recommended.

 

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S Steinhart
2 weeks ago

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Tyrone is great and very happy so far

 

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Sha
2 weeks ago

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Strongly recommend Boost Physio
I saw Tyrone for some pain I had and it was a breath perfect. He spent time trying to find exactly where the issue is coming from and gave me a solution quite quickly.
Certainly has a wealth of experience from my consult and highly recommend if you’re looking for reliable Physio.

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Evert McLaughlin
2 weeks ago

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I only had a short window to get my knee and back sorted before a trip, and Madeleine came through! She guided me through detailed mobility and strengthening exercises, gave methods to mitigate flare ups, and overall was very attentive and great to work with!

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thomas maier
2 weeks ago

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Top class ! Went to Tyrone with neck and rib sports injuries. He got me back training in less than a month pain free. Highly recommend.

 

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Belinda Glyn
2 weeks ago

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Great start to a long journey
Extremely kind and full of knowledge!

 

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Elisheva Hommel
3 weeks ago

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Sally Shortle was professional and modest. I really enjoyed the way Sally helped me with good advice and by giving the right exercises for my poor posture.

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London Company
3 weeks ago

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We booked a package of treatments with Tyrone Kon at Boost Mill Hill after a knee replacement and did not regret it. The treatment was very effective – Tyrone is knowledgeable, experienced and skilled at his craft. He focused on getting the knee to bend as it did pre-surgery and was able to advise on a range of related issues. The location was quite convenient and being inside a gym meant that equipment such as stationary bikes were easily available. Highly recommended and we will be booking another package.

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Hilary Livingston
3 weeks ago

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Mr Kon was exceptionally pleasant, knowledgeable, clearly very experienced and knew very rapidly what was causing my pain.
He relieved my pain with deep massage on my muscles and joints and gave me advice and exercises to treat this episode and prevent further problems.
I thoroughly recommend him and will not hesitate to return in the future should this be necessary.
Thank you so very much Mr Kon!

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Dana Hb
1 month ago

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I cannot recommend Madeleine more for pregnancy physio. She completely sorted my upper back pain with treatment and exercises and also helped with pelvic pain. She did a very thorough examination to point where my pain was so that she could recommend the best exercises for me. She then send me the exercises we practiced through an app so that it was very easy for me to continue to do them. I will definitely continue to go throughout my pregnancy and post birth.

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Robert Pittack
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Everyone very friendly and efficient even on a Sunday morning. History taking was thorough enabling Madeleine to get to the problem efficiently. Treatment immediately gave some relief and the exercise programme for rehab was concise and clear. Couldn’t ask for any more.

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Daniel Benisty
1 month ago

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Very professional and useful therapy

 

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Ian
1 month ago

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Cormac at BoostPhysio has carefully assessed my back complaints and methodically addressed them through treatment and prescribed exercises. After three weeks the improvement is very noticeable. A couple of weeks later, having further strengthened my muscles with Cormac’s exercises, I felt completely healed.

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BOOST PHYSIO creates tailored physiotherapy treatment to our patients individual injury or problem to help them make a quick and full recovery and get back to doing the things they love to do. As a chain of private physiotherapy clinics, we operate across eight clinics situated throughout London.

We provide expdert physiotherapy for muscle and joint injuries at our branches in: Mill Hill NW7, Elstree WD6, Swiss Cottage NW3, Hampstead NW3, Hendon NW4, East Finchley N2, Muswell Hill N10, Borehamwood WD6 and Kensington High Street W8. We love helping people achieve their recovery and rehabilitation goals through our expert physiotherapy that is customised to their exact needs.

Why wait? We can help you today with physiotherapy treatment. Our expert private physiotherapists specialise in helping people with sports injuries, neck and back pain, knee issues, mobility difficulties and after surgery (such as ACL reconstructions and knee replacements Appointments available from 8am to 9pm, including weekends. We even offer emergency physiotherapy sessions on Saturdays and Sundays, ensuring timely care when you need it most.

We love providing physiotherapy to people from: North London and North West London. Areas we cover include: Hendon NW4, Mill Hill NW7, Cricklewood NW2, Hampstead NW3, Belsize Park NW3, Kilburn NW6, Queens Park, Finchley Road, Golders Green NW11, Swiss Cottage, Willesden Green NW10, Fortis Green, Crouch End, Muswell Hill N10, Southgate, Wood Green N22 and Highgate N6.

At our Elstree and Borehamwood WD6 physio clinic, we extend physiotherapy treatment to residents of Elstree, Borehamwood, Stanmore HA7, Edgware HA8, Bushey WD23, Radlett WD23, and Aldenham.

Don’t let pain stop you- get it sorted today. Make an appointment today at one of our 8 High Street Physiotherapy clinics.