Can You Stand on One Leg? Your Life Might Depend on It.
The other morning, I climbed out of bed, stood up, and, for reasons I’m still not entirely sure of, decided to test my balance. I raised one foot, tried to hover like a crane in a Kung Fu film—and nearly toppled into the wardrobe.
Now, I’m not saying I was particularly elegant the last time I tried this, but I managed alright. This time? If balance is a measure of how long you’ve got left, I may as well have started digging my own grave.
But here’s the thing: balance really is a predictor of longevity. So is grip strength. So is walking speed. These simple little tests—things any of us can try in the kitchen without fancy gear—can quietly reveal how well the engine is running.
And the best part? If you’re willing to put in the effort, these markers can improve. I’ve been on a mission to reclaim my health for years now, and I’ve learned that small, measurable things often tell you far more than the complicated tests and thousand-dollar scans.
Let’s dive in.
The One-Leg Stand Test
Researchers have found that people over 70 who can’t stand on one leg for 10 seconds are significantly more likely to die within the next 10 years. Not because the pose itself is magic, but because it reflects a deep connection between balance, brain health, muscular coordination, and nervous system integrity.
Try it:
Stand barefoot, hands by your side.
Lift one foot about 10 cm off the ground.
Time how long you can stay steady (max 30 seconds).
Switch legs.
Try it with eyes open, then—if you dare—eyes closed.
Why it matters:
Balance involves your brain, ears, eyes, muscles, and nerves. When even one of these is faltering, it shows. Neurological decline, sarcopenia (muscle loss), and even early signs of dementia all impact balance.
Can it improve?
Yes. Balance is highly trainable, especially with:
Tai Chi, yoga, or even just mindful one-leg practice daily
Strengthening glutes, hips, and core
Proprioception drills (e.g., standing on a cushion or Bosu ball)
Closing your eyes to challenge the vestibular system
I’m working on this one myself. I now aim to stand on each leg for a minute per day. It’s harder than it sounds, especially first thing in the morning with stiff feet and sleepy nerves.
Grip Strength: The Underestimated Life Meter
Grip strength is one of the strongest predictors of overall strength and, strangely enough, all-cause mortality. A weak grip correlates with frailty, immune dysfunction, even heart disease.
How to test:
Use a hand dynamometer (they’re cheap online) to measure your grip in kilograms.
35 kg+ for men and 20 kg+ for women is a good benchmark.
Under 26 kg (men) and 16 kg (women) is a red flag.
Don’t have a device?
Try this:
Hang from a pull-up bar (or tree branch) and see how long you can hold.
Carry two heavy shopping bags for 1–2 minutes without setting them down.
To improve:
Dead hangs
Farmer’s carries with heavy kettlebells
Squeeze grippers or even a tennis ball
Pull-ups or rows (even band-assisted)
I do farmer’s carries almost every gym session. It not only boosts grip, but improves core strength and posture—crucial for aging well.
Walking Speed: The Silent Clock
Your walking speed is another subtle, potent indicator. Those who walk faster (especially over age 60) tend to live longer.
How to test:
Mark out 4 metres.
Time how long it takes to walk at a normal pace.
Under 5 seconds is excellent. Over 6 seconds can be a sign of decline.
Fast walkers aren’t just in a rush—they often have better leg strength, reaction time, and cardiovascular function.
How to boost it:
Walk more, and walk briskly.
Include hill walks or stairs.
Strengthen your legs (especially quads and calves).
Wear minimalist shoes to wake up your foot mechanics.
I average over 10,000 steps a day and hit the gym 4x a week, generally doing strength work that includes legs every time. I broke my left fibula bone a few months ago so now after 4 months I have a lot of catching up to do. No skipping leg day!
Other Sneaky Life Clues
Chair Rise Test: Sit down and stand up from a chair without using your hands. Do it 10 times in under 15 seconds.
VO2 Max: If you have an Oura Ring or Apple Watch, track this. Higher numbers = better cardiorespiratory health.
Resting Heart Rate and HRV: Lower heart rate, higher HRV = better longevity and recovery. My RHR used to be 45 pre-testosterone; now it’s fluctuating around 50–55 with more energy but also more nervous system load.
So What’s the Point of All This?
If you’re over 60 (or even 50), and especially if you’re already working on your health like I am—whether through ketogenic nutrition, HBOT, strength training, sauna/cold plunge, or testosterone—you want to know it’s working.
These little tests are your daily feedback system. They don’t lie. You can’t trick them with supplements or clever marketing. Either you can do it… or you can’t.
But you can improve them.
I’ll post my balance and grip results next week—warts and all. If you’re game, try them yourself and share your numbers. Let’s turn aging into a science experiment. One that we’re determined to win.
