This 10-second test can reveal a lot about how you’re aging

If you’re lucky — yes, lucky — aging is inevitable. It means you’re living and hopefully loving life. But as birthdays add up, so do changes (and challenges), and often, you’ll probably want to assess how you’re aging.

“Aging looks different for everyone, but there are some changes we commonly see as people get older,” says Dr. Tate Hinkle, a family physician.

You can expect gradual decreases in muscle mass and strength, along with slower reaction time, Hinkle says. Your joints can also get stiffer, and balance and flexibility “may not be quite what they once were.”

“Vision and hearing can change, sleep patterns may shift, and it may take a little longer to recover after strenuous activity,” he adds.

Gradual is a key word. You won’t wake up on a milestone birthday, like your 50th or 60th, unable to balance, stretch or move at all.

“Getting older does not automatically mean becoming frail or losing your independence,” Hinkle says. “Many age-related changes can be slowed or improved through physical activity, strength training, good nutrition and management of chronic health conditions.”

Importantly, that doesn’t mean you won’t age at all, despite what the longevity corner of TikTok insists.

“As a family physician, I think the goal should be less about avoiding aging and more about maintaining function as we age,” Dr. Uma Darji says. “We want people to continue doing the things that matter to them as they age.”

Doctors say a 10-second test can reveal a lot about how you’re aging.

A simple test

Doctors say they can start to learn how you’re aging by testing your ability to balance on one foot for 10 seconds.

“Standing on one foot for 10 seconds sounds frivolous, but it actually tests your muscles, joints, nerves, eyes, inner ear and brain to help you stay balanced,” says Dr. Yoshua Quinones, a board-certified internist and a contributor to LabFinder.com.

Dr. David Cutler, a board-certified family medicine physician, agrees that seeing how long someone can stand on one foot can reveal clues as to how someone is aging.

Here’s how he interprets results:

Standing on one leg for more than 30 seconds: Generally reassuring balance.

Standing on one leg for 10-30 seconds: Some balance decline — worth monitoring.

Standing on one leg for less than 10 seconds: Significant balance limitation, particularly in an older adult.

Unable to stand on one leg at all: Strong reason to evaluate balance, gait, strength and fall risk.

When might you naturally fail the 10-second, one-foot stand test? Darji says there’s no specific number.

“Most people without medical conditions could manage 10 seconds through their late 60s, but this is not a standard that we use and varies widely based on other health factors,” Darji says.

One study of adults aged 51-75 indicated that most people in their early 50s could stand on one leg for 10 seconds. However, 54 percent of people aged 71-75 couldn’t balance on one foot for 10 seconds.

Hinkle agrees that the 10-second balance test isn’t self-diagnostic, and there’s no “magic age” when you should or shouldn’t be able to pass it. Plus, some people definitely shouldn’t try it alone at home.

“Someone who already has difficulty with balance, has experienced falls, uses an assistive device or feels dizzy or unsteady should not attempt an unsupported one-leg stand just to see whether they can do it,” he says, adding that a doctor or physical therapist can safely assess your balance.

What if you fail the test?

Being unable to stand on one foot for 10 seconds could indicate several things, including age-related declines in balance. Cutler says it can mean you’re more frail, so you might not recover from “minor” stressors like an infection or a fall. And you’re at a higher risk of falling, which can cause injury, loss of independence and even death as you age.

But don’t panic if you wobble and fall during this 10-second balance test.

“Balance varies considerably from person to person and can be affected by medications, vision, inner-ear function, muscle strength, joint problems and a number of medical conditions,” Hinkle says.

That said, consider it a reason to “get curious.” Your doctor will probably do the same.

“How we age isn’t determined solely by the number of candles on the birthday cake,” Hinkle adds. “Strength, balance and mobility are modifiable throughout much of life. A 10-second balance test can be an interesting clue, but maintaining the ability to move safely and independently is much more important than passing any single test.”

Improving balance as you age

Want a do-over? Doctors say you can pass the 10-second balance test even if you didn’t pass the first time. But you might need to take some practical steps before retesting.

“Balance can improve, especially when reduced activity, muscle weakness, or lack of practice is contributing,” Darji says. “With neuropathy — nerve damage — regaining this balance may not be possible.”

Before you do any of the following, make sure you don’t have vision issues, inner-ear disorders, or pain that affects your balance. She notes that medications can cause dizziness, too.

If all of the above check out, you might be able to boost balance by:

Strengthening the muscles that support you: You don’t need heavy dumbbells or a fancy gym membership for this one. Darji says that standing up from a sturdy chair, supported heel raises, and resistance exercises help strengthen the legs and hips. “Balance requires both sensing that you are becoming unsteady and having the strength to respond.”

Move more: Walk, dance, do what … moves you. Quinones says light cardio also challenges your muscles in different ways.

Stand on one leg: If you can safely practice standing on one foot, Cutler recommends doing so. He even does it himself every morning and night while brushing his teeth.