From TIME · Angela Haupt · · 2m
Stand on one leg for 30 seconds to boost balance
A simple daily habit can improve your stability and reduce fall risk, experts say.
In brief
A simple daily habit can improve your stability and reduce fall risk, experts say. Standing on one leg for 30 seconds daily improves balance and reduces falls, according to orthopedic surgeons and physical therapists. Originally reported by TIME.
Balance is a skill you can learn
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Dr. Cory Calendine, an orthopedic surgeon at the Bone and Joint Institute of Tennessee, says balance is not something you are born with. It improves with practice and effort.
“Balance is not a trait, it's a skill”
The 30-second standing test
Stand beside a sturdy counter, lift one foot, and work toward holding the position for 30 seconds before switching sides. Calendine calls it brutally honest about where your balance stands.
“It's free, it's simple, but it's also honest, brutally honest”
Why balance matters every day
Balance helps you step into the shower, climb stairs, and walk down the sidewalk. Your brain coordinates information from your eyes, inner ear, and sensory nerves while muscles keep you steady.
Research shows it works
A review of 13 studies found that single-leg balance training improved balance performance in healthy adults. A large Cochrane review found exercise programs reduced falls in older adults by about a quarter.
Balance alone is not enough
Strong muscles also support you. Calendine says balance is the front door, but strength is the whole house. A complete routine includes everyday movements like getting up from a chair.
“Balance is the front door, but strength is the whole house”
How to start safely
Kevin Pozzi, an assistant professor in the doctor of physical therapy program at Johnson and Wales University in Providence, R.I., recommends wearing well-fitted sneakers and checking for slippery floors.
“Sneakers would be ideal”
Progress takes time and wobbling is normal
Pozzi says people may start noticing changes after four to six weeks of consistent practice.Small movements at your ankle, knee, and hip are normal.If you wobble too much, hold on and make it easier.
“It's normal to have a little bit of wobbling”
Make it a daily habit
Dr. Vonda Wright, an orthopedic surgeon in Orlando, suggests pairing the exercise with something you already do, like brushing your teeth or taking a phone call. Once steady, try closing your eyes to increase difficulty.
“You've got to brush your teeth anyway. Do it on one leg.”
The goal is a lifestyle, not a workout
Wright says the aim is to make balance practice part of your daily life, not a formal exercise regimen. Always stay near something you can grab if you lose your balance and start again.
“We're trying to make this a lifestyle, not a workout regimen”
The one thing
Standing on one leg for 30 seconds daily improves balance and reduces falls, according to orthopedic surgeons and physical therapists.
