Balance Is the First Thing to Fade, and the Fastest to Improve
Balance is the ability you never think about, until you suddenly need it. On a curb, a wet floor or an icy driveway, it’s the difference between a stumble and a fall. It also starts to fade earlier than most people expect.
- Balance declines steadily from middle age, especially with your eyes closed.
- Falls are the leading cause of injury death in adults 65 and older.
- Balance training reduces falls and improves balance within about three months.
Earlier than you think
In a study of 549 adults, average one-leg stance time with eyes closed was about 15 seconds for people aged 18 to 39, about 8 seconds in their 50s, about 4 seconds in their 60s and about 2 seconds after 80. With eyes open, it held steady until the 50s, then fell to around 21 seconds in the 70s and 9 seconds after 80.1
Being able to balance matters beyond avoiding falls. In adults aged 51 to 75, those who couldn’t stand on one leg for 10 seconds had higher mortality over the next seven years.2
Why falls matter so much
More than 14 million adults 65 and older, about 1 in 4, report falling every year. Falls are the leading cause of injury-related death in that age group, and the fall death rate rose 21% between 2018 and 2024.3
Balance is a skill, not a fixed trait. Like any skill, it improves with practice.
The fastest to improve
A Cochrane review of exercise for preventing falls found that balance and functional exercises cut the rate of falls by 24%, with high-certainty evidence. Programs combining balance with strength training cut falls by about a third.4
Balance itself responds quickly. A meta-analysis of 23 trials in healthy older adults found the biggest gains came from 11 to 12 weeks of training, three sessions a week, about 30 to 45 minutes each.5
Simple ways to practice
Stand on one leg while you brush your teeth
Two minutes, twice a day, switching legs. Keep the counter within reach.
Walk heel to toe
Ten steps along a hallway, one foot directly in front of the other, as if on a tightrope.
Stand up slowly
Rise from a chair without using your hands, taking three seconds to stand and three to sit.
Take it further
Tai chi, yoga and dance all train balance. Once one leg is easy, try it with your eyes closed, next to support.
Measure it, then train it
- Get a baseline. Time your one-leg stance with eyes open and closed, next to a counter.
- Practice most days. Short, frequent sessions add up.
- Recheck in a few weeks. Balance often improves quickly, and seeing it is motivating.
The bottom line
Balance fades quietly, often starting in midlife, and the consequences of losing it are serious. But it’s also one of the most trainable abilities there is. A few minutes of practice most days can make a measurable difference within weeks.
The best balance training is the kind you start before you need it.
Common questions
How long should I be able to stand on one leg?
It depends on your age. In one study, adults in their 50s averaged about 41 seconds with eyes open, while adults in their 70s averaged about 21 seconds. Being able to hold 10 seconds is a useful minimum for adults over 50.
How quickly can balance improve?
Many people notice changes within weeks. Research found the biggest gains after 11 to 12 weeks of regular practice.
Is balance practice safe at home?
Yes, with sensible precautions: practice next to a counter or sturdy chair, on a non-slip floor, and stop if you feel dizzy.
References
- Springer BA, Marin R, Cyhan T, Roberts H, Gill NW. Normative values for the unipedal stance test with eyes open and closed. J Geriatr Phys Ther. 2007;30(1). geriatrictoolkit.missouri.edu/balance/Normative_Values_for_the_Unipedal_Stance_Test_Springer-JGPT.pdf
- Araujo CG, de Souza e Silva CG, Laukkanen JA, et al. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Br J Sports Med. 2022;56(17):975–980. doi.org/10.1136/bjsports-2021-105360
- Centers for Disease Control and Prevention. Older adult falls data. Updated 2026. www.cdc.gov/falls/data-research/index.html
- Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1:CD012424. doi.org/10.1002/14651858.CD012424.pub2
- Lesinski M, Hortobágyi T, Muehlbauer T, Gollhofer A, Granacher U. Effects of balance training on balance performance in healthy older adults: a systematic review and meta-analysis. Sports Med. 2015;45:1721–1738. doi.org/10.1007/s40279-015-0375-y
This article is general information about functional fitness, not medical advice. If you have a health condition, have had a recent fall, injury or surgery, or a clinician has told you to avoid certain exercise, check with them first.