Stand on one leg for 30 seconds? If not, practice Tai Chi and Why.

Science shows that the ability to stand on one leg is more than just a balance test; it can be a significant indicator of overall health. Studies reveal that if people cannot stand on one leg for at least five seconds, they may be at a higher risk of falls. In a recent study from the Mayo Clinic, led by Dr. Kenton Kaufman, researchers found that how long someone can stand on one leg can be a better measure of aging than changes in strength or gait. This study involved 40 healthy participants between the ages of 52 and 83. Half were under 65, and the other half were 65 and older. These individuals were tested on walking, balance, grip strength, and knee strength. For the balance tests, they stood on force plates in various conditions: both feet with eyes open, both feet with eyes closed, on the non-dominant leg with eyes open, and on the dominant leg with eyes open. Each test lasted 30 seconds, and standing on the non-dominant leg showed the steepest decline in balance with age.

“If you have poor balance, you’re more likely to fall,” Kaufman explained in an interview with the Washington Post. “If you can’t stand on one leg for five seconds, you’re at risk of falls.” 

This Mayo Clinic study supports findings from a 2022 Brazilian study conducted by Dr. Claudio Araujo, director of research and education at Clinimex, an exercise medicine clinic in Rio de Janeiro (Brazil). Involving 1,702 participants, the Brazilian study reached a similar conclusion: the one-leg standing test is a useful marker for gauging aging. 

According to the CDC, falls is the leading cause of injury-related deaths among adults aged 65 and older, resulting in over 38,000 deaths in 2021. Additionally, more than three million seniors were treated in emergency departments for fall-related injuries. The National Institute on Aging reports that over one in four adults aged 65 and older fall each year. While these statistics may sound daunting, there is good news: falls can be prevented.

Dr. Kaufman advises people to train their balance regularly. Practicing standing on one leg helps train muscle coordination and improves vestibular (inner ear) responses, which are essential for maintaining balance. Dr. Kaufman also specifically called out Tai Chi as a beneficial practice for improving balance.

Balance relies on three main factors: sensory inputs (such as vision, vestibular, and proprioception or body positioning), muscle strength, and coordination. Tai Chi, despite not requiring sustained one-legged poses, has been shown to effectively improve balance through its unique principles. Here’s how:

1. Relaxation  

Tai Chi emphasizes relaxation, which is essential for balance. Fear of falling is a common reason older adults may actually fall. The first rule in Tai Chi is to relax, both mentally and physically. Practicing relaxation through Tai Chi helps develop a sense of calm and reduces the likelihood of falling.

2. Yin & Yang Philosophy 

Tai Chi is rooted in the philosophy of Yin and Yang, which emphasizes balance through continuous weight shifts from one leg to the other. When weight is mostly on one foot, it becomes the solid or “Yang” side, while the other foot is the insubstantial or “Yin” side. Regular weight shifting improves coordination without requiring prolonged one-legged stances, making it a safe yet effective way to build balance.

3. Mindfulness and Coordination 

Although Tai Chi movements appear simple, they demand full concentration and precise execution, as many movements are asymmetrical. Practicing Tai Chi thus serves as both a physical and mental exercise, enhancing coordination and balance through mindful movement.

4. Proper Body Alignment  

The second principle in Tai Chi is proper alignment. By keeping the head suspended, the upper body upright yet relaxed, and the knees and hips slightly bent, practitioners maintain a balanced center of gravity. Good alignment helps stabilize the body, supporting balance and preventing falls.

5. Rooting  

Rooting, or grounding oneself, is essential in Tai Chi. Practitioners learn to connect with the ground through proprioceptive feedback, which increases awareness of foot placement and weight distribution. When stepping forward or sideways in Tai Chi, the heel touches the ground first, followed by the rest of the foot, encouraging careful, mindful movement. This focus on grounding improves balance by enhancing proprioceptive sensitivity.

6. Increased Leg Muscle Strength  

Research from UC Irvine and other prominent research institutions shows that Tai Chi strengthens leg muscles, including the tensor fasciae latae, rectus femoris, and semitendinosus, more effectively than walking. Stronger legs provide better support, which is crucial for balance.

There are likely even more ways Tai Chi can benefit balance. Comments and feedback are welcome on why this practice is so effective!

A Special Thank to Dr. Kwei Lee Su: These photos are shared courtesy of Dr. Kwei Lee Su, who began learning Tai Chi at age 77 in 2019. Through her dedication and determination, she has advanced significantly and learned several Tai Chi and Qigong forms. These photos were taken by James Lu last year when then 81-year-young Dr. Kwei were practicing Chen Style Old-Frame Routine One (Lao Jia Yi Lu) or a Chen Style Tai Chi long form in St. Louis (MO).