Balancing on each foot

Why Balancing on Each Foot Builds Strength and Stability for Life

Studies show that adults who can balance on one leg for 10–30 seconds tend to have better overall health markers and mobility as they age. It’s a small daily habit with long-term benefits.

As we age, the small stabilizing muscles around the ankles, knees, and hips naturally weaken. Practicing balance helps retrain those muscles and keeps your body responsive, reducing your risk of falls and injuries.  Balance training engages both your body and mind strengthening the connection between your muscles and your nervous system, improving proprioception (your sense of body position).

Standing on one leg activates the glutes, hamstrings, quads, calves, and your core — all essential for posture, walking, and daily movement.

How to Safely Practice One-Leg Balance at Home

Step 1 - Start with Support

Stand near a sturdy chair, countertop, or wall so you can hold on lightly if needed.

Step 2 - Find Your Posture

• Stand tall with your shoulders relaxed and eyes looking forward.

• Engage your core gently — think about drawing your belly button slightly in.

Step 3 - Lift One Foot

Slowly lift one foot a few inches off the floor. You don’t have to raise it high — just enough that your weight is supported by one leg.

Step 4 - Hold for 30 Seconds (or Less to Start)

Try to hold your balance. If 30 seconds feels too long, start with 10 seconds and build up gradually.

Step 5 - Switch Sides

Repeat on the other leg. Aim for 2–3 rounds on each side daily.

Step 6 - Progress Over Time

As your balance improves, you can:

• Increase the time beyond 30 seconds.

• Try balancing without holding on.

• Close your eyes for a few seconds (only if safe).

• Stand on a slightly softer surface, like a yoga mat.