There’s a Surprising Third Element to Add to Work-Life Balance That Could Add 10 Years to Your Life

For years, people—including myself—have been talking about the importance of achieving a work-life balance. But recently, I learned something that may surprise you: there’s another kind of balance, one that could add 10 years or more to your life. Yes, you read that right—10 years!

So, what’s this “new” balance? It has everything to do with a simple exercise that anyone can do at home, and it just might change how you think about longevity.

Let me give you a hint: It’s something as simple as standing on one leg.

The Power of Balance: 10 Seconds, 10 Years

If you can stand on one leg for just 10 seconds, studies suggest you could have twice the chance of living at least another 10 years—or more! It’s that simple. Think about it: a mere 10 seconds could add years to your life. Sounds like a pretty good trade-off, right?

But here’s the thing—this isn’t just a fun party trick. It’s actually a matter of health and longevity. The leading cause of injury for adults aged 65 and older is unintentional falls. This highlights just how important maintaining good balance is as we age. Good balance isn’t just about avoiding embarrassing moments—it’s about keeping you safe and independent, and ultimately, living longer.

Real-Life Example: How Balance Can Impact Longevity

Let me give you a personal example. My wife’s mom, who’s 91, suffered a serious fall last year. She broke a couple of major bones in her leg. Thankfully, the doctor who treated her was an Osteopathic Surgeon, and he was able to perform surgery the next morning. The recovery was long and challenging, but she’s doing much better now.

Now, imagine if she had better balance before the fall. Sure, accidents can still happen, but better balance can drastically reduce the likelihood of a fall in the first place, and it can also speed up recovery if one does occur.

Balance = Easier Everyday Life

But balance isn’t just about preventing falls—it makes life easier. Think about how much we rely on balance every day: climbing stairs, carrying groceries, getting up from the couch. The better your balance, the easier these tasks become, and the less likely you are to injure yourself.

The best part? You don’t have to wait until a fall to start improving your balance. You can start now, and all it takes is a few seconds every day.

The 10-Second Balance Challenge

Dr. Stephen Cury, a leading expert in health and balance, came up with a simple exercise to improve balance—and it only takes 10 seconds a day.

Here’s how you do it:

1. Stand up straight behind a stable chair (make sure it’s sturdy and won’t rock). Hold the backrest with both hands for support.

2. Slowly lift the heel of your dominant foot off the floor (if you’re right-handed, that’s your right foot).

3. Hold your foot there until you feel stable.

4. Then, lift the rest of your foot off the floor, so it’s hovering above the ground. Try to balance without holding onto the chair. Hold this position for 10 seconds.

5. Lower your foot back to the ground, and repeat with the other foot.

Bonus Challenge: Close Your Eyes!

For an extra challenge, try this exercise without holding onto the chair. Or, if you're feeling adventurous, close your eyes while balancing and see how long you can last. (Just make sure that chair is nearby for safety!)

Why It Works

Studies back up the benefits of this exercise. According to research published in the British Journal of Sports Medicine, the ability to perform a 10-second one-legged stance is a strong predictor of survival in middle-aged and older adults. The researchers found that those who could perform the exercise had significantly better chances of living longer.

It’s Never Too Late to Start

I’ve been doing balance exercises for years—balancing on one foot, then the other—and I can tell you from personal experience that it works. You don’t need to be in perfect shape to start, and it’s never too late. Even small improvements in balance can have big effects on your health and longevity.

A Third Element to Work-Life Balance

So, as you work on improving your work-life balance, consider adding this third category to the mix: balance for your body. It could be one of the best investments you make for your future.

By adding just 10 seconds of balance to your daily routine, you might not only feel better but also live longer. That’s a simple, effective way to invest in your health—and who wouldn’t want that?

(Source: Araujo CG, de Souza e Silva CG, Laukkanen JA, et al. "Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals." British Journal of Sports Medicine, 2022;56:975-980.)