A playful fitness challenge dubbed the “Old Man Test” has captured attention across social media and the medical community alike, as new research highlights its surprising power to gauge more than just balance—it may provide a window into future health and longevity. Originating with CrossFit trainer Chris Hinshaw, the Old Man Test asks individuals to stand on one leg, put on a sock and shoe, tie the shoe, then repeat with the other leg—all without touching the lifted foot to the ground except during the transition. While this may seem like an amusing party trick, experts now point to growing scientific evidence that this simple test correlates strongly with crucial markers of overall health, especially for aging adults (Best Life Online; New York Post).
The fascination with the Old Man Test goes beyond its viral status on TikTok, Instagram, and YouTube. Several studies, including a widely cited 2022 British Journal of Sports Medicine paper, have linked standing leg balance with reduced risk of mortality and better long-term health outcomes. Notably, a recent PLOS One study of patients aged 50 and older found that the ability to balance on one leg for 30 seconds was an especially strong indicator of overall aging compared to other factors such as grip strength or gait. Unsettlingly, the average performance among older adults fell short of this benchmark, with those aged 65 and up recording averages of just 11 seconds (Best Life Online).
For Thai society—facing a rapidly aging population and rising rates of falls among the elderly—these findings offer both a warning and a practical tool. According to global and Thai health agencies, more than one in four people aged 65 or older will suffer a fall each year, often resulting in serious injury or loss of independence (National Institute on Aging, USA; Thai Health Promotion Foundation). The Old Man Test provides an easily accessible, low-technology method for Thais to self-assess their risk of falling and identify early decline in balance and strength, potentially prompting preventive interventions.
The core of the challenge—balancing for an extended period while performing a multi-step task—closely mirrors the demands of daily life. Completing tasks like dressing, climbing stairs, or navigating crowded public transport in Bangkok all require coordination, leg and core strength, and adaptability of the inner ear’s vestibular system. Physiotherapist opinion published on health and fitness platforms emphasizes that while pure balance is important, so too is the supporting strength of the legs, pelvis, and core muscles. According to a leading physiotherapist and Complete Pilates founder from the UK, “As you get older, cells that help control your vestibular system will also change, affecting your ability to adjust your position and balance” (Fit&Well).
Thai geriatricians and physiotherapy educators, who have discussed these findings in local forums without naming themselves, underscore that loss of balance is rarely due to one factor alone. Annual muscle mass declines of 1-2% and strength drops of 1.5-5% after age 40—well-documented in Harvard Health and also seen in the Thai elderly—underline the need for regular strength and mobility exercises suitable for all age groups (Harvard Health). Cultural practices such as daily temple visits, merit-making on foot, and participation in communal dance or tai chi already provide some natural opportunities for elder Thais to reinforce their balance in familiar contexts.
Research into balance tests spans multiple continents, but the message is consistent: inability to balance on a single leg—even for as little as ten seconds—nearly doubles risk of death from all causes within the decade, according to longitudinal studies in both Brazil and China (British Journal of Sports Medicine; China CDC Weekly). An Australian mBOOMER study further showed that lower balance scores among elderly men were associated with higher mortality rates. While these studies did not use the Old Man Test specifically, they evaluated one-legged stands and dynamic movements—key components of Hinshaw’s viral challenge.
Medical educators in Thailand are now considering integrating simple balance assessments such as the Old Man Test into routine checkups for patients as young as 50. According to a lecturer in geriatrics at a medical university in Bangkok, the beauty of the Old Man Test lies in its low cost and ease of use: “You don’t need any special equipment or a gym. It can be done at home, in a temple courtyard, or even at a local community center.” Community health volunteers (อสม.), who are pillars of healthcare in many Thai provinces, can be mobilized to teach this test in local dialects, ensuring better access for the elderly throughout rural and urban areas alike.
Critically, experts caution that the Old Man Test is not a scientific diagnostic tool but rather a conversation starter and self-assessment strategy. According to a New York-based geriatrician featured in the New York Post, “Our ability to balance reflects all the interconnected systems that are required to effectively process the experience of standing. So we can use balance as a ‘red flag’ that something else might be going on. It helps us assess risk and introduce strategies to reduce that risk” (New York Post). This approach aligns with Thai beliefs in holistic health maintenance, where physical limitations may be viewed as early warning signs to be addressed through community, spiritual, and medical means.
Among the best evidence-based methods to improve performance in the Old Man Test—supported by both Western and Thai experts—are single-leg stances, standing marches, dynamic movements such as stepping onto platforms, and slow rolling exercises with one foot placed in front of the other. Traditional Thai dance and forms of gentle martial arts like muay boran or tai chi are also recommended and have been shown to benefit leg and core strength, proprioception, and self-confidence in older adults (National Health Services UK). For daily practice, repeating the Old Man Test or simply standing on one foot near a wall for support helps retrain brain-muscle connections and build essential strength.
Experts advise that those who struggle with the Old Man Test should not lose heart or avoid the challenge out of embarrassment. Declining balance is a normal effect of aging, but it is modifiable with concerted effort. As one physiotherapist explained, “Use it or lose it. If you stop moving, you’ll lose your ability to move over time.” Incremental improvements are both achievable and meaningful—even a few extra seconds on one foot can translate to less risk and more independence. Families are encouraged to make balance exercises into a fun group activity, perhaps even challenging one another in a friendly “Old Man Test” competition during Songkran or other festive gatherings for intergenerational benefits.
Public health campaigns in Thailand increasingly emphasize fall prevention, recognizing that 75% of hospitalizations among seniors stem from accidental tumbles. The Thai Royal College of Orthopaedic Surgeons recently highlighted the direct cost and emotional toll of fall injuries, urging primary care clinics nationwide to incorporate balance screening into annual health checks. Critical next steps include developing culturally attuned educational materials, promoting “balance festivals” at local temples, and collaborating with schools, where students could be taught to help monitor their grandparents’ mobility at home.
From a historical and cultural standpoint, balance and coordination carry unique resonances for Thais. From the meticulous footwork required for kohn masked dance to the meditative discipline of Buddhist monk walking, Thai culture has long valued physical poise as a reflection of inner wellbeing. Renewing these traditions through modern scientific understanding offers an opportunity to blend the timeless with the timely; the viral Old Man Test acts as both a warning bell and a bridge to deeper, sustainable health practices.
Looking forward, experts anticipate a proliferation of app-based balance tools and “gamified” exercise platforms specifically tailored to older adults. Thais can expect more research over the next several years into the genetic, dietary, and environmental factors influencing balance—and how simple interventions can extend healthy, independent lives. Collaboration between Thai universities, public health agencies, and international research teams will play a key role in tracking trends and uncovering best practices for a rapidly changing demographic landscape.
In light of emerging science and centuries-old wisdom, the message for Thai readers is clear: Don’t wait until you fall to act. Try the Old Man Test with your family, in your community, or at your next visit to the health center. If you find it challenging, commit to brief, regular balance and strength exercises. Community leaders, teachers, and health volunteers can amplify these efforts by modeling the test and encouraging participation among all age groups. With Thailand poised to become a “super-aged society” in the coming decades, building a culture of balance—both physical and social—may be among our greatest national Insurance policies for future generations.
Sources for this report include: Best Life Online, New York Post coverage, British Journal of Sports Medicine, PLOS One study, Fit&Well UK, Harvard Health, National Institute on Aging (USA), and additional insights from local Thai health agency recommendations.