How the balance test works
This is a timed one-leg stand, a simple balance check that physiotherapists also use. Your phone or computer acts as the stopwatch. The breath hold test works the same way and needs the same safe setting.
- Stand barefoot on a flat, non-slip floor, within reach of a wall or a sturdy chair. Put your device where you can tap it or reach the Space bar.
- Choose Eyes open or Eyes closed. If you like, pick your Age group (optional) under the test to see a published average for comparison.
- Tap Tap to start (or press Space or Enter). A 3-second countdown beeps once per second. At the higher beep, lift one foot, cross your arms over your chest and, in the eyes-closed version, close your eyes.
- The moment your raised foot touches down, tap anywhere on the large pad or press Space. A low beep marks the stop.
The clock stops by itself at 45 seconds, with a beep, so you never need to look at the screen. Your time appears on a result card with your personal best and recent attempts for that mode (eyes open and eyes closed are kept separately), saved only in this browser. Reset clears the clock and Try again starts a new countdown.
When an attempt should end
The test is only fair if you stop at the same moments every time. In the study we compare against, an attempt ended when the person uncrossed their arms, moved the raised foot toward or away from the standing leg or touched the floor with it, shifted or twisted the standing foot to keep balance, or opened their eyes during an eyes-closed attempt. Do the same: the moment any of these happens, stop the clock yourself. Keep the raised foot near, but not touching, the ankle of your standing leg, and in the eyes-open version look at a fixed spot at eye level.
Typical times by age
Springer and colleagues (2007) timed 549 healthy adult volunteers aged 18 and over, from one US military medical centre, using exactly this protocol, with three attempts per condition and a 45-second limit. That limit is why this test also stops at 45 seconds. Results were not different between women and men, but they dropped clearly with age. The averages of the three attempts were:
| Age group | Eyes open | Eyes closed |
|---|---|---|
| 18–39 | 43.3 s | 9.4 s |
| 40–49 | 40.3 s | 7.3 s |
| 50–59 | 37.0 s | 4.8 s |
| 60–69 | 26.9 s | 2.8 s |
| 70–79 | 15.0 s | 2.0 s |
| 80+ | 6.2 s | 1.3 s |
When you pick an age group, the result card shows the matching value as the comparison mark. Notice how much harder the eyes-closed version is: without vision, balance relies on the inner ear and the sense of position in your feet and joints, and even young adults average under 10 seconds. If you are curious about your eyes' role in other tasks, the dominant eye test shows which eye leads when you line things up.
These are averages of a group of healthy volunteers, not pass marks. A single attempt varies a lot, so take a few tries before you draw any conclusion, and compare with your own earlier results.
What affects your balance
- Age. Balance declines gradually with age, faster after about 60 in the figures above.
- Fatigue, alcohol and some medicines. Many sleeping pills, sedatives and blood-pressure drugs can make you less steady. Never stop a medicine on your own; ask your doctor or pharmacist if you are worried.
- Footwear and floor. Shoes, socks and soft carpets change the result. Test barefoot on the same floor each time.
- Leg and core strength, and practice. Balance responds to training. Standing on one leg while brushing your teeth, near a counter you can hold, is a common simple exercise.
Safety and when to see a doctor
Always test next to a wall or a sturdy chair, and stop if you feel dizzy. Skip the eyes-closed version if you are unsteady with your eyes open. If you have fallen recently, often feel dizzy or that the room is spinning, notice your balance getting worse, or find you cannot stand on one leg even briefly, talk to a doctor or a physiotherapist. A home stopwatch cannot tell why your balance is the way it is.
Limits of this test
The timing depends on when you tap, so it is accurate to a fraction of a second at best. It measures one simple kind of static balance, not how steady you are when walking or turning. How steady your hand is is another matter, measured by the hand tremor test. It is a self-check for curiosity and practice, not a medical diagnosis.
More simple body checks are on the body and fitness tests page.
Sources
- Springer BA, Marin R, Cyhan T, Roberts H, Gill NW. Normative values for the unipedal stance test with eyes open and closed. Journal of Geriatric Physical Therapy. 2007;30(1):8–15.
Frequently asked questions
How long should I be able to stand on one leg?
In a study of 549 healthy adults (Springer and colleagues, 2007) the average with eyes open was 43.3 seconds at ages 18 to 39, 37.0 seconds at 50 to 59 and 15.0 seconds at 70 to 79. These are group averages, not pass marks.
Why is the eyes-closed test so much harder?
With your eyes closed you lose visual information and must rely on your inner ear and the position sense in your feet and joints. In the same study even adults aged 18 to 39 averaged 9.4 seconds with eyes closed.
Why does the test stop at 45 seconds?
The published averages we compare with were collected with a 45-second limit, so stopping at the same point keeps your result comparable.
When should I stop the clock?
As soon as your raised foot moves toward or away from your standing leg or touches the floor, your standing foot shifts, you uncross your arms or, in the eyes-closed test, you open your eyes.
Does it matter which leg I stand on?
Use the leg that feels more natural and keep using the same one so your results are comparable. You can also test each leg separately to notice a difference.
Is the balance test safe?
Test barefoot on a flat, non-slip floor next to a wall or sturdy chair, and stop if you feel dizzy. Skip the eyes-closed version if you are unsteady with your eyes open.
When should I talk to a doctor about my balance?
If you have fallen recently, often feel dizzy or that the room is spinning, notice your balance getting worse, or cannot stand on one leg even briefly. This test is a self-check, not a diagnosis.