How many seconds can you stand on one leg? Test that reveals risk for brain and dementia

A little exercise, a big warning: your stability can reveal how strong you are against aging, stroke, and memory loss.

A study published in the scientific journal Stroke found that people who cannot balance on one leg for more than 20 seconds have a significantly higher risk of having silent cerebral infarctions, very small bleeding in the brain that usually passes without immediate symptoms, but significantly increase the risk of major stroke and dementia in the future.

In this study, individuals with shorter sitting times had a higher prevalence of small blood vessel lesions in the brain, which can affect cognitive function and movement coordination.

How long should it last?

Experts suggest that:

At age 70, an average healthy person should be able to stand on one leg for about 20 seconds.

At age 80, the average drops to about 9 seconds.

People aged 40–60 should be able to stand for at least a minute, according to sports medicine professor John Brewer.

According to him, this test not only measures balance, but is an indicator of muscle strength, joint stability, and the health of the ligaments that support the knees and ankles. Furthermore, stability is also related to vestibular function (balance), nerve health, and overall neuromuscular function.

Why is it so important?

Poor balance is often associated with a higher risk of falls, fractures, and serious consequences, especially in older age.

The one-legged stand test is used as part of clinical assessments of brain health, especially to identify the risk of "silent" strokes.

Cerebral microvascular damage (which does not cause symptoms immediately) can accumulate over the years and affect memory, concentration, and spatial orientation.

How to improve it?

If you can't stand as long as is recommended for your age, it's a sign that you need to strengthen:

▪ Leg muscles (light resistance training, knee exercises).

▪ Coordination and balance (yoga, tai chi exercises).

▪ Core strength – a strong core and back helps a lot with stability.

▪ Cardiovascular health – regular physical activity and a diet rich in antioxidants and omega-3 maintain the elasticity of blood vessels.

When should you seek medical help?

If you notice unexplained loss of balance, numbness, persistent dizziness, or vision problems, you should consult a doctor immediately. These may be early signs of a neurological disorder that requires specialized treatment.

So the next time you stand on one leg, don't think of it as just a balancing act, it's a window into your brain and your future!