When you're walking around, you might not have to think about staying upright. You put one foot in front of the other without having to hold onto a railing.

But how would you do standing on one leg? Unless you're in yoga class, you may not have many situations where you have to test your balance. It might be something you don't even think about, but as you get older, it's more important than you think.

Having good balance not only helps you prevent falling over, but it also has a surprising link to your heart health. If you can't pass the one-leg test, your heart just might be at risk.

The Balance-Heart Connection

Balance isn't just about how well you can stand on one leg - it's a complex process that depends on your eyes, your inner ear, your brain, and your nerves all working together. And according to new research, it might also oofer important insight about what's going on with your heart.

In one study, researchers followed and tested the balance of nearly 5,000 older adults who had no known heart problems. They tested by using a balance board, specifically looking for lateral balance. After five years, the adults who struggled with this side-to-side stability had a higher risk of having a heart attack or stroke. (1)

And this isn't just a one-off finding. Another study found that adults 60 or older were more likely to develop coronary heart disease or suffer a stroke. (2)

While the heart is the focus here, it's worth noting that two separate studies also linked poor balance to a higher risk of dementia. It’s becoming clear that when your body struggles to stay upright, it might be a sign that your heart and your brain aren’t functioning as well as they should.

What Poor Balance Might Be Telling You

If you've been feeling a little more unsteady than usual, it can be easy to chalk it up to getting older or having an off day. But your balance could actually be hinting at something more going on beneath the surface, especially when it comes to your heart.

For starters, poor circulation can mess with your sense of balance. If your blood isn’t flowing efficiently—whether due to narrowed arteries, low blood pressure, or heart-related issues—your brain and muscles may not be getting the oxygen they need to keep you steady.

There’s also the connection between your nervous system, muscles, and heart. When the heart isn’t functioning at its best, it can impact how well your nerves and muscles communicate and respond. This can lead to slower reaction times, reduced coordination, and a feeling unstable.

And then there’s cardiovascular deconditioning, which happens when we’re not as active as we used to be. Without regular movement, the heart and muscles both get weaker, making it harder to maintain balance and control, especially during quick movements or when shifting your weight.

Test Your Balance With the One-Leg Test

Want to see how well you can balance? Try the one-leg test. It's simple, as long as you can balance.

Stand on one leg for 10-30 seconds, or for as long as you can. Keep your eyes open and keep your hands on your hips. Then try the other side.

If you can't balance for at least five seconds, you have a greater chance of falling and injuring yourself. If you can't balance for at least 10 seconds, you're at a greater all-cause mortality risk. (3)

While these stats might be scary, don't panic. There are ways you can help improve your balance while also helping your heart.

How to Improve Your Balance

One of the best ways to help improve your balance is by exercising regularly. Simple activities such as walking, light cardio, or even standing more often can help. But if you really want to stand on one leg for longer, try these exercises.

Weight Shifts

Weight shifts might seem like a simple exercise, but they can be challenging if you struggle with balance. This can be a great starting point for anyone wanting to improve their stability.

Start by standing with your feet about hip-width apart, spreading your weight equally over both legs. Shift your weight to the right side by lifting your left foot off the floor. Then repeat on the other side. Continue to alternate.

Single-Leg Calf Raises

Your calf muscles play an important role in helping you balance as they stabilize your ankles. To strengthen your calves, try single-leg calf raises.

Start by standing on one-leg, holding onto a stable surface to help you balance if needed. Start with your foot flat on the floor. Then raise up onto your toes and back down again. Repeat on the other side.

Lunges

Lunges are a great way to strengthen your legs and glutes while improving your balance.

Start by standing with your feet about hip-width apart. Step one foot straight forward and leave the other behind. Lower your body by bending both knees, keeping your front knee aligned with your ankle, and keeping your chest straight up. Then stand straight back up. Repeat on the other side.

You can modify to help with balance by holding onto a railing, chair, or any other stable surface while you lunge.

Single-Leg Anti Rotation Press

The single-leg derotation press is an excellent move to challenge your balance while strengthening your core, glutes, and stabilizing muscles.

Start by standing on one leg with a light dumbbell or resistance band in both hands, held close to your chest. Slowly press the weight straight out in front of you while keeping your body steady. Then, bring it back in toward your chest. The key here is to resist any twisting or wobbling as you extend your arms—that’s where the “derotation” comes in.

Switch legs and repeat on the other side.

To make it more manageable, try standing near a wall or holding onto a chair with one hand for extra support until your balance improves.

Walk Backwards

Walking backwards might feel a little strange at first, but it’s a great way to improve your balance, coordination, and overall body awareness.

Start by finding a flat, open space, like a hallway, sidewalk, or quiet trail. Stand tall with your feet hip-width apart and slowly take a step backwards, then another, keeping your core engaged and your gaze forward (not down at your feet). Try to walk in a straight line with smooth, controlled steps.

This movement challenges muscles you don’t normally use when walking forward and helps strengthen your ankles, calves, and hips.

If you're just starting out, try walking near a wall or handrail for extra support, or have a friend spot you.

Sources:

(1) Ekblom, K., Lindgren, H., Nägga, K., & Nordström, P. "Impaired balance predicts cardiovascular disease in 70‐year‐old individuals—An observational study from the Healthy Aging Initiative." Journal of the American Heart Association, vol. 14, no. 8, April 2025.

(2) Kim, S. H., Kim, H., Kim, J., & Kim, Y. "Association of balance impairment with risk of incident cardiovascular diseases among older adults." European Journal of Medical Research, vol. 28, article 455, 2023.

(3) Araujo CG, De Souza E Silva CG, Laukkanen JA, Singh MF, Kunutsor SK, Myers J, et al. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine [Internet]. 2022 Jun 21;56(17):975–80.