This 30-Second Habit Can Improve Your Balance
It’s surprisingly humbling—and worth practicing.
Stand tall for a purpose beyond appearance. Balance—often taken for granted—is a skill cultivated through simple habits. Dr. Cory Calendine, an orthopedic surgeon, explains that balance isn’t innate, but a learned ability honed through practice. A straightforward way to bolster your stability is to stand on one foot, supported by a sturdy counter, for a duration of 30 seconds.
This seemingly basic exercise has far-reaching benefits. A review of 13 studies revealed that single-leg balance training enhances balance performance in healthy adults, while a large Cochrane review found that exercise programs incorporating balance training reduce fall rates among older adults by about a quarter.
To initiate this practice, ensure you have a stable counter and a non-slippery floor. Wear well-fitted footwear, preferably sneakers. If you have a history of falls, injuries, or surgeries involving the legs, hips, or spine, consult a healthcare professional before commencing. Begin by holding onto the counter, standing upright, and lifting one foot off the ground.
Engage your core and maintain proper posture, avoiding slouching. Initially, you may prefer to have your lifted knee tucked in, but you can also lift your foot behind you if there’s enough space. Gradually reduce your reliance on the counter by moving one hand away and eventually removing both hands, ensuring you’re still within reach if needed.
Aim for 30 seconds per leg, switching sides as necessary. Remember, balance improvement is a gradual process, and consistency is key. Once comfortable holding the position for 30 seconds on each side, consider extending the duration or introducing added challenges, such as placing a folded towel under your foot or moving your arms.
As you progress, you may notice improvements in daily activities, like putting on socks and shoes more easily. For seamless integration into your routine, Calendine suggests practicing while waiting for your coffee to brew or during other daily tasks. Dr. Vonda Wright, another advocate, emphasizes the importance of making balance exercises a lifestyle choice rather than a fleeting workout.
By coupling balance practice with habitual activities, such as brushing your teeth, you can build this essential skill into your everyday life. Always remain near a stable surface for support, and don’t be discouraged by initial wobbling—this is a natural part of the learning process.
Written by urgent.news from Time's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
