Can You Stand On One Leg? The Neuroscience of Agility

We’ve been using the word “agility” in the workplace for years, but how often do we stop to think about what agility actually means? Beyond being a corporate buzzword, agility is a fundamental trait that impacts not just business success but also longevity, relationships and overall well-being.

The One-Leg Test

If you want to test your own agility, both physically and mentally, try this:

Stand on one leg, cross your arms over your chest and close your eyes. How long can you hold your balance?

This simple test reveals a lot about your brain, body and resilience. Scientists are uncovering deeper connections between balance, neurological health and longevity.

More than just a fitness exercise, standing on one leg is a reflection of how well you adapt to change, manage uncertainty and maintain control, qualities that define agility in all areas of life.

Research suggests that balance is a key predictor of longevity. A 2022 study in the British Journal of Sports Medicine found that individuals who couldn’t balance on one leg for at least 10 seconds had a significantly higher risk of death within the next decade. Balance is not just about coordination; it’s an indicator of how well the brain, nervous system and muscles communicate. As these systems decline, so does overall health.

Your ability to maintain balance is also linked to cognitive function. It engages multiple brain areas, including the cerebellum (which controls movement), the prefrontal cortex (responsible for decision-making) and proprioception networks (which help you sense where your body is in space). A decline in balance can signal cognitive aging, early dementia or neurological issues.

Beyond brain function, balance is also an indicator of cardiovascular and metabolic health. Studies have linked poor balance to conditions like hypertension, diabetes and cardiovascular disease, all key risk factors for premature aging. Additionally, falls are one of the leading causes of injury-related deaths worldwide, meaning that weak balance significantly increases the risk of fractures and mobility loss as we age.

But here’s the good news: balance and agility can be trained. Just like we can strengthen muscles through exercise, we can improve cognitive function and resilience through intentional practice.

Agility: The Neuroscience of Thriving in Change

Agility isn’t just about moving fast; it’s about how efficiently the brain anticipates, processes and responds to the unexpected. Neuroscience tells us that agile thinkers and leaders outperform those who struggle with change because they can quickly adapt their mindset, shift strategies and embrace uncertainty. Below, I have outlined the key brain mechanisms behind agility:

1. Neuroplasticity: The brain constantly reshapes itself based on experiences. The more we challenge it, whether through movement, learning or problem-solving, the more adaptable we become.
   
   
2. Predictive Processing: Our brain doesn’t just react to the present; it predicts the future. Agile thinkers anticipate change and adjust their actions before challenges arise.
   
   
3. Cognitive Flexibility: Agility isn’t just about speed, it’s about shifting perspectives, embracing uncertainty and adjusting strategies in real time.
   
   
4. Interoception: This is the brain’s ability to sense internal signals (hunger, fatigue, stress). Leaders and decision-makers with strong interoception manage stress better and make sharper and more resilient choices.

Agility In Leadership & Business

In today’s rapidly evolving world, agility is the key differentiator between those who thrive and those who struggle. Businesses that embrace agility, rapid decision-making and adaptability consistently outperform those that remain stuck in rigid systems, gaining a strong competitive edge.

Agile workplaces also attract and retain high performers who seek environments that encourage continuous learning, flexibility and innovation. Furthermore, teams that prioritise agility are able to iterate quickly, test new ideas and pivot when needed, leading to smarter decision-making, breakthrough innovations, and long-term success.

How to Train Agility in Your Brain & Body

If you struggled with the balance test, don’t worry. Agility can be trained like any other skill.

To cultivate agility, it’s essential to develop both mental and physical adaptability. Just as businesses must evolve to stay competitive, individuals can train their brains and bodies to become more resilient, flexible and responsive to change. By intentionally strengthening these skills, you can enhance your ability to navigate uncertainty and perform at your best in any situation.

Train Your Mind And Body for Agility:

• Seek new perspectives: Challenge your thinking by exposing yourself to different viewpoints and problem-solving approaches.
  
  
• Develop adaptability: Instead of fearing change, see it as an opportunity for growth.
  
  
• Strengthen predictive thinking: Regularly ask, “What’s likely to happen next, and how can I prepare?”
  
  
• Improve balance: Practice standing on one leg daily, gradually increasing the challenge by closing your eyes.
  
  
• Move dynamically: Activities like yoga, martial arts and dancing improve physical and cognitive flexibility.
  
  
• Prioritise recovery: Agility isn’t just about moving quickly; it requires managing energy efficiently through rest, hydration and mindful pauses.

Your ability to stand on one leg isn’t just a physical skill; it reflects how well you navigate complexity, uncertainty and change. If you want to live longer, lead better and think faster, start training your agility today, both in body and mind.

I invite you to challenge yourself to the one-leg balance test for a week. Observe your progress and how it impacts your focus, stability and confidence.

In today’s world, adaptability isn’t just an advantage, it’s survival.

Ready To Train Agility In Your Body and Mind?

OPTION 1: WORKSHOPS
VARIOUS DATES & CITIES

Start leading with science, not stress.
The Brain-Friendly Leadership Certification gives you the tools to develop adaptable, future-ready teams by understanding how the brain thrives in change. 

OPTION 2: RETREAT
BALI • AUGUST 9 - 13, 2026

Join us in nature for an experience that rewires how you lead.
Our immersive Bali Retreat combines movement, stillness and science to help you reset your nervous system and build resilience from the inside out. 

OPTION 3: CERTIFICATION
SELF-PACED ONLINE

Can’t join us in person?
You can still rewire how you lead & coach!

The i4 Neuroleader™ Assessment Certification gives you full access to our brain-based tools and 360° feedback assessment, so you can build adaptability, wellbeing and self-awareness at your own pace, from anywhere.

Sources:

• Grimshaw, T., & Coatsworth, N. (Hosts). (2024). Do you want to live forever? [Television series]. Nine Network.
• Araujo, C. G. S., de Souza e Silva, C. G., Laukkanen, J. A., & Newton, R. U. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine
• Nord, C. (2025). The mind/body revolution: How the division between ‘mental’ and ‘physical’ illness fails us all. The Guardian.
• Nord, C. (2023). The balanced brain: The science of mental health. Allen Lane.
• Resnick, B. (2024). How meditation deconstructs your mind. 
• Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. Viking Penguin.
• Clark, A. (2013). Whatever next? Predictive brains, situated agents, and the future of cognitive science. Behavioral and Brain Sciences
• Craig, A. D. (2002). How do you feel? Interoception: The sense of the physiological condition of the body. Nature Reviews Neuroscience