While standing on one leg might seem like a childhood game, it can actually reveal a lot about your health. The NHS suggests that even at 79, you should be able to maintain this position for nearly 20 seconds.
However, if you’re finding it difficult to mimic a flamingo, it could be a sign of underlying health issues. According to NHS Suffolk and North East Essex, individuals between the ages of 18 and 39 should be able to stand on one leg for 43 seconds continuously, and those between 40 and 49 should manage 40 seconds.
As we age, this time frame decreases further. For those aged 50 to 59, the average is 37 seconds; 30 seconds for those 60 to 69; between 18 and 19 seconds for those 70 to 79; and just over five seconds for those over 80.
Health experts have encouraged people to take this challenge to highlight the effects of aging on strength, balance, and agility. Clinicians are asking people of all ages to test their one-leg standing endurance.
They caution that if you’re unable to meet these benchmarks, there are ways to improve your strength and mobility, reports Gloucestershire Live.
Selina Lim, Divisional Director for Integrated Pathways at the NHS East Suffolk and North Essex NHS Foundation Trust (ESNEFT), said: “We know that people who struggle to balance for the expected amount of time are at a higher risk of developing ill-health as they age. By taking part in the ‘flamingo challenge’ people can quickly and easily assess for themselves whether they are at risk. If they are, there are lots of different activities they can engage in that can help improve their overall fitness.”
Debbie Dyer, Clinical Lead for Ageing Well and Anticipatory Care at the North East Essex Alliance, added: “We all hope to live independently and in good health as we get older, and leading an active lifestyle is an important factor in improving our chances for doing just that.
Moving our bodies more day-to-day brings immediate benefit, too. Exercise is brilliant for mental health and is a great way of meeting new people in your community.
“The longer daytime hours make summer the ideal time to be getting out and about as much as you possibly can, however old you are. The fitter and healthier you are, the better your mental wellbeing, and the longer you will retain your agility, strength, and balance into later life.”
The British Journal of Sports Medicine reports that being unable to balance on one leg for 10 seconds during mid to later life is associated with almost double the risk of death from any cause in the following decade. Balance, which tends to remain stable until your sixties before sharply declining, is a key indicator overlooked compared to aerobic fitness and muscle strength.
Take the test
To take the test
Before testing yourself, make sure somebody is with you, that you’re in a clear area, and are wearing suitable footwear. If you feel unsteady or unwell at any time, stop the test.
The rules:
- Keep your eyes open and your hands on your hips
- Stand on one leg without any other support
- Time starts when your foot leaves the ground and stops when you put your foot back down (or take your hands off your hips)
The experts warn: “You need to see if you can maintain the pose for your age category, but even if you’re feeling confident, don’t try to maintain the pose for any longer than one minute.”
- 18-39: 43 seconds
- 40-49: 40 seconds
- 50-59: 37 seconds
- 60-69: 30 seconds
- 70-79: 18-19 seconds
- 80+: Little over 5 seconds