Balance practice

Standing on one leg is a simple balance check. See how you compare with others your age, and how to get steadier.

Your details

Standing on one leg, eyes open

30 sec

the average for ages 50 to 59 is about 36.8 seconds

Practice timer 11 steps, 3:50 in all
Practicehold on to a worktop, 3 × up to 30 seconds each leg, most days
Next goal35 seconds

Balance improves quickly with practice at any age. The CMO guidelines suggest balance and strength work on 2 days a week, especially from your 60s. Tai chi, dancing and yoga all count.

The working

30 seconds at 55

The published average for ages 50 to 59 is about 36.8 seconds. 30 seconds is in that ballpark; a next goal of 35 seconds is realistic within a few weeks.

Averages

Springer 2007, eyes open

Age	Average
18 to 39	43 seconds
40 to 49	40
50 to 59	37
60 to 69	27
70 to 79	15
80 and over	6

Practise safely

Near support

Stand by a worktop or sturdy chair
Try while brushing your teeth
Then try eyes closed, near support
Tai chi and dance classes help too

The timer

Three holds each leg

Press start practice and the page times three 30 second holds on each leg, with 10 seconds to swap, about 4 minutes in all. Stand next to a worktop or sturdy chair and hold on whenever you need to; it announces each change and buzzes on phones that allow it.

Read with care

What this cannot tell you

Falls riskOne test does not predict falls on its own.
DizzinessDizziness needs a GP check.
InjuryAnkle or knee injuries lower scores for a while.

Questions

Common questions

How long should I be able to stand on one leg?

Averages fall from about 43 seconds in your 20s and 30s to about 15 in your 70s.

Can I improve my balance?

Yes, at any age, with a few minutes most days.

Are there free falls prevention classes?

Many areas run them; ask your GP.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.