Does Your Balance Predict Your Lifespan?
Most of us think of balance as something you either have or lose with age. But research suggests it might tell us much more about your overall health — even your longevity.
A study published in the British Journal of Sports Medicine explored the link between balance and lifespan using a simple test: could participants stand on one leg for 10 seconds without support?
Surprisingly, the results were striking.
“Adults who couldn’t pass the 10-second balance test were 84% more likely to die within the next 10 years,” explains Vanderbilt University’s report on the study.
The research followed more than 1,700 adults, ages 51–75, for about a decade. Even after adjusting for age, weight, and health conditions, those unable to maintain balance for 10 seconds had a significantly higher mortality risk.
So, what’s really going on here?
1. Balance Reflects the Whole Picture
Balance isn’t just about standing on one leg — it’s a window into your overall coordination, strength, and nervous-system health. As we age, balance naturally declines, but poor balance can also signal underlying issues such as neuropathy, muscle weakness, or slower reaction time.
2. Chronic Conditions Play a Role
Health conditions like diabetes, heart disease, or cancer can affect both your stability and overall vitality. Researchers noted that participants who struggled with balance were also more likely to have chronic conditions — which may partly explain the link to mortality.
3. Falls Are a Major Risk Factor
For older adults, falls are one of the leading causes of serious injury and death. Even a single fall can impact independence, confidence, and mobility. By improving balance, you’re not just preventing falls — you’re actively protecting your long-term health.
4. Movement Keeps You Alive (Literally)
People with better balance often move more — and movement is one of the most powerful predictors of longevity.
Regular exercise, especially mindful movement practices like Pilates, strengthens the small stabilizing muscles and improves coordination, posture, and body awareness.
These benefits ripple far beyond physical steadiness; they support cardiovascular health, cognitive function, and emotional well-being.
Balance: A Core Part of the My Pilates Method
Balance is one of the key components woven through every class inside my online Pilates studio.
It’s part of the EASE Method I teach — alongside building muscle mass, improving posture, strengthening the core, and enhancing joint mobility.
Every sequence, from beginner flows to advanced challenges, intentionally trains balance in subtle ways: shifting your weight, grounding through your feet, and engaging the stabilizing muscles that keep you steady.
Over time, members notice not just better physical balance, but a deeper sense of control, confidence, and ease in their daily lives.
Because in my approach, balance isn’t a test to pass — it’s something you build, gently and consistently, for life.
How to Improve Your Balance (at Any Age)
The good news? Balance can be trained — and even small, consistent efforts make a difference.
Try incorporating:
Single-leg stands while brushing your teeth
Heel-to-toe walks along a hallway
Pilates or yoga to build strength, control, and awareness
Core and foot exercises to support your body’s foundation
The Takeaway
While this study doesn’t prove that poor balance causes a shorter life, it reminds us that balance is a vital sign of health worth paying attention to.
It’s not just about preventing falls — it’s about staying agile, confident, and connected to your body for years to come.
You don’t need to master a 10-second balance test overnight. Start where you are, and keep moving — your future self will thank you.