Your ability to maintain balance may have an impact on how long you live.
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Remember the last time you had a physical exam? Chances are, they checked your heart, blood pressure, and weight. But did they ask you to stand on one leg for ten seconds? Probably not.
However, a recent study published in the British Journal of Sports Medicine suggests that this could change. Scientists interested in longevity proposed that one's ability to balance may be a key indicator of overall health. To test this theory, between 2008 and 2020, a group of 1,792 individuals aged 51 to 75 underwent a ten-second balance assessment.
Dubbed the "flamingo test," participants were instructed to stand on one foot with the other leg raised, all while keeping their head upright and arms straight by their sides for ten seconds.
Overview
Out of the 1,702 participants, 20 percent struggled to maintain balance and could not complete the test. Unsurprisingly, the test became more difficult as the participants aged. Here are the findings:Only five percent of those aged 51 to 55 failed the flamingo test, while the failure rate increased to 54 percent among individuals aged 71 to 75. Those who could not pass the test were more likely to be overweight, have heart disease, high blood pressure, or poor blood lipid profiles. Additionally, the prevalence of type-2 diabetes was three times higher in the group with poor balance.
When researchers followed up with the participants seven years later, they discovered a significant correlation. After adjusting for age, gender, and underlying health conditions, failing the flamingo test was associated with an 84 percent higher risk of all-cause mortality over a seven-year period.
Aside from its implications for longevity, researchers emphasize the importance of balance for overall health, well-being, and independence.
Why Balance is Crucial for Good Health
Dr. Claudio Gil Araújo, one of the study authors, highlighted the necessity of balance in daily activities like getting out of a car, climbing stairs, and more. He suggested that the inability to perform these tasks may lead to a loss of autonomy, reduced physical activity, and a negative impact on overall health.Physical therapist and NYU professor, Anat Lubetzky, emphasized the significance of including balance assessments as part of routine health checks, considering it a valuable indicator of an individual's overall health.
My Perspective
I concur with Prof. Lubetzky's recommendation. Maintaining physical well-being, encompassing strength, flexibility, balance, and sensory abilities, is crucial for staying active and healthy. While the study was observational and did not establish causation, incorporating a balance test into routine medical assessments could be beneficial for evaluating overall health. Other assessments like monitoring walking speed and grip strength can also provide valuable insights.If you notice a decline in your balance or fail the flamingo test, various factors could be contributing, including age-related issues and specific health conditions. Fortunately, there are ways to enhance balance, even if you've perceived yourself as having poor balance historically.
Simple Ways to Enhance Your Balance
The Harvard Medical School newsletter suggests several strategies for improving balance:- Enroll in a balance-focused class like tai chi at a local YMCA or senior center.
- Activities such as walking, biking, and stair climbing strengthen key muscles involved in balance.
- Stretching can help loosen tight muscles that affect posture and balance.
- Engaging in yoga can enhance muscle strength, flexibility, and both static and dynamic balance.
Lastly, consider incorporating balance exercises into your daily routine, like standing on one leg while performing tasks such as brushing your teeth or rising from a chair without using your hands. The effort invested in improving your balance now can lead to a better quality of life and healthier aging in the future.
