Forget your biological age – your 'balance age' could say even more about your health

 Your ability to balance on one leg could reveal more about how well you’re ageing than you think. Experts explain why stability is one of the strongest predictors of future health – and how to improve it

Biological age has become one of the hottest health metrics of the past few years. From smartwatches to blood tests, we’re increasingly obsessed with discovering whether our bodies are ageing faster or slower than the date on our birth certificate suggests.

But according to experts, there may be a much simpler way to judge how well you’re ageing – and it doesn’t require a laboratory or expensive subscription. It starts with something most of us take for granted: balance.

The ability to stand steadily on one leg isn’t just a party trick. It relies on an intricate partnership between your muscles, joints, nervous system and brain, all working together in fractions of a second to keep you upright. As these systems begin to decline, balance is often one of the first things to suffer.

That’s why many experts now see balance as a practical marker of healthy ageing. Far beyond preventing trips and falls, good balance allows you to stay active, exercise confidently and continue doing the everyday tasks that preserve independence later in life.

Balance is made not born

Steve Powell, Director of Training and Education at Power Plate, believes one of the biggest myths is that balance is something you’re simply born with.

“One of the biggest misconceptions about balance is that it’s something you either have or you don’t. In reality, dynamic stability is the result of your muscular, skeletal and nervous systems working together in real time, and like any physical quality, it can be developed, maintained and improved at any age.”

That should be reassuring news. Unlike some aspects of ageing that are difficult to influence, balance responds remarkably well to regular training. Even small challenges, such as single-leg exercises, unstable surfaces or movements that require coordination, encourage your body to become more efficient at reacting to changes in position.

One often-overlooked piece of the puzzle is power.

While strength is essential, it’s your ability to generate force quickly that often determines whether you recover from a stumble or end up on the floor. As we get older, our muscles lose this explosive capability at a much faster rate than they lose raw strength.

“What many people overlook is the role of lower body power,” says Powell. “Strength is your ability to produce force, but power is your ability to produce it quickly enough to prevent a fall when it matters most. As we age, power declines two to three times faster than strength, making it one of the most important, yet often overlooked, components of healthy ageing.”

That has implications far beyond the gym. Whether you’re stepping off a kerb, catching yourself after slipping on wet pavement or reacting to uneven ground on a trail run, it’s rapid force production—not maximum strength – that keeps you upright.

For that reason, experts increasingly recommend combining traditional strength training with exercises that improve coordination, reaction time and lower-body power.

The focus on longevity has also changed. Instead of simply trying to extend lifespan, many people now want to maximise healthspan – the number of years they remain active, capable and independent.

According to Powell, that’s where balance training earns its place.

“As the conversation shifts from simply living longer to living better, investing in dynamic stability, lower body power and neuromuscular resilience is essential. These are the physical qualities that underpin confidence, independence and quality of life, and they continue to pay dividends throughout later life.”

Meaningful measures

Iain Murray, Managing Director of Power Plate UK & Ireland, agrees that while biological age has captured headlines, balance may be the more meaningful measure for everyday life.

“We’re seeing more people become interested in metrics like biological age, but one of the most important indicators of how well you’ll age is something far simpler—your balance.”

He believes many people fail to appreciate its importance until they begin to notice it deteriorating.

“Balance isn’t just about standing on one leg. It’s fundamental to how we move through everyday life, whether that’s climbing the stairs, walking the dog or staying confident enough to remain active as we get older. The problem is that many people don’t think about it until it starts to decline.”

The encouraging news is that it doesn’t take hours of specialist training to start improving. Consistent resistance training, practising single-leg movements, walking on uneven terrain, yoga, tai chi and activities that challenge coordination can all help strengthen the systems responsible for keeping you upright.

Ultimately, the goal isn’t to ace a balance test for social media. It’s to build the physical confidence that allows you to keep doing the things you enjoy for decades to come.

As Murray puts it: “Healthy ageing starts long before old age. Looking after your balance, strength and mobility today can make a huge difference to your independence tomorrow. It’s not about living longer, it’s about making sure those extra years are healthy, active and enjoyable.”