How long should I be able to stand on one leg at 50?

Women aged 50 to 59 averaged a best time of about 41 seconds with eyes open in Springer and others (2007), with a 45-second limit.

When should I see a GP about balance?

If you have had a fall, feel dizzy or unsteady, or your balance has changed quickly, see your GP.

How to improve your balance after 40

Updated 29 October 2026

Train it like strength: a little, most days. Stand on one leg while you brush your teeth, practise heel-to-toe walking, and add strength work for your legs and hips. In research, women in their 40s and 50s averaged about 41 to 42 seconds on one leg with eyes open, while women in their 60s averaged about 30.

How balance changes

In Springer and others (2007), women aged 40 to 49 averaged a best time of 42.1 seconds standing on one leg with eyes open, 50 to 59 averaged 40.9 seconds, and 60 to 69 averaged 30.4 seconds, out of a 45-second maximum.
In people aged 51 to 75, those who could not stand on one leg for 10 seconds had a higher risk of death over seven years, reported the University of Bristol. It is a link, not proof of cause.
To reduce the chance of frailty and falls, the UK Chief Medical Officers advise older adults to take part in balance activities two days a week. The NHS lists yoga, pilates and tai chi among activities for strength.

Simple ways to train it

One-leg stands
Near a counter, stand on one leg for up to 30 seconds, then switch. Do it while the kettle boils.
Heel-to-toe walk
Walk along a hallway placing one heel right in front of the other toes.
Strengthen legs and hips
Sit-to-stands, step-ups and bridges support balance. See Strength training at home without equipment.
Try a class
Tai chi, yoga or Pilates work strength and balance together.

Test yourself with the single-leg balance in the home strength test, and retest in six to eight weeks.

Know your starting point: work out your daily protein with the protein calculator and check your strength with the home strength test.

Questions people also ask

How long should I be able to stand on one leg at 50?: Women aged 50 to 59 averaged a best time of about 41 seconds with eyes open in Springer and others (2007), with a 45-second limit.
When should I see a GP about balance?: If you have had a fall, feel dizzy or unsteady, or your balance has changed quickly, see your GP.

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Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.