The term “biohacking”—defined by the Cleveland Clinic as “making intentional changes in lifestyle, our environment, our body, to maximize our mind, body and emotional health”—has caught on recent years, but what if one of the biggest keys to determining our longevity outlook was as simple as a decades-old test? Experts and research say it’s certainly worth our attention.

Before attempting this expert-approved, single-leg balance check for yourself, Anne Vanderbilt, CNS, a geriatric medicine clinical nurse specialist at the Cleveland Clinic, explains that you should be able to hold three other positions for 10 seconds each. These steps help show whether your balance is ready for the single-leg test:

  • Standing with feet together
  • Standing with one foot slightly in front of the other
  • Standing heel-to-toe in a tandem stance

Once you’ve mastered these, you’re ready to try the single-leg test. This test involves standing on one foot for at least 10 seconds without shifting that foot or grabbing for support. “It sounds easy, but many people are surprised at how challenging it can be,” says Vanderbilt. For safety, it should be done near a stable surface.

Known as the “10-second balance test,” or “single-leg stance test,” it has long been used in clinical settings to assess fall risk. Its recent surge in use comes from a 2022 study published in the British Journal of Sports Medicine, which suggests that balance may both impact and reflect long-term health. In fact, that study found that people who didn’t pass the test were 84% more likely to die within the next 10 years.

Vanderbilt notes that specific hand and foot placement aren’t the focus: “We just want to see whether you can balance on one foot without moving that foot or grabbing onto something,” she says. Closing your eyes isn’t required and isn’t part of the longevity research, either. “Vestibular health is important, but it’s unrelated to the study on longevity,” the specialist adds.

Even so, the test isn’t a crystal ball, and the study doesn’t pinpoint exactly why balance and longevity are linked. Cleveland Clinic experts suggest that poor balance may signal a higher risk of falls and chronic disease—two factors closely tied to early death. That matters, especially as fatal fall injuries have climbed sharply in recent years, rising 41% between 2012 and 2021, according to national data from the U.S. Centers for Disease Control and Prevention (CDC). Balance, then, may act as a snapshot of overall health rather than a single isolated skill.

Physical activity likely plays a role, too: “People with good balance likely exercise more,” and frequent exercise is strongly tied to living longer, Vanderbilt says.

If you struggle to stay upright, the good news is that balance can improve. Vanderbilt recommends a daily one-leg practice, water-based exercise, and tai chi, which she calls “an amazing balance builder.” She also emphasizes that “physical therapy is the most effective way to address balance problems.” While a daily practice is ideal, aiming for at least three balance building sessions per week should help you see improvements. 

“It’s never too late to boost your balance,” Vanderbilt adds. “The right exercises can make a major difference in people of all ages.”

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Lauren Gray
Lauren has a decade of experience covering health and wellness for SELF Magazine, Popular Mechanics, Yahoo! News, MSN, Best Life, and more. For three years she led the writing center at Woodstock School, one of the oldest international boarding schools in India.  Lauren is a young adult breast cancer survivor who now centers her personal life aro...
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Lauren Gray