Health · Fitness & Nutrition · 2 hrs ago
A 30-second one-leg stand can help train balance
Standing on one leg for up to 30 seconds on each side can help train balance and reveal difficulties with stability.
The exercise needs no equipment, but specialists advise doing it beside a firm surface, on a non-slip floor, and in well-fitting shoes.
Balance relies on several body systems, including vision, the inner ear, sensory nerves, muscles and joints.
A review of 13 studies found that one-leg balance training improved performance in healthy adults.
Start with a safe amount of time and build gradually toward 30 seconds on each side.
Balance alone does not prevent falls, so it should be combined with leg and core strength, walking, mobility and coordination exercises.
Broader exercise programmes can reduce falls, and a Cochrane review found that programmes focused on balance and everyday movements reduced falls among older people by about a quarter.
Standing on one leg for 30 seconds can help train balance and reveal difficulties with stability.
Specialists recommend starting with a safe duration and gradually working toward 30 seconds on each side.
The exercise should be done near a firm surface, and balance training does not replace strength work or other fall-prevention measures.
A review of 13 studies cited by TIME found that one-leg balance training improved performance in healthy adults.
A Cochrane review found that exercise programmes focused on balance and everyday movements reduced falls among older people by about a quarter.
- Who
- People seeking to train their balance, including older adults.
- What
- Standing on one leg for up to 30 seconds can train balance and help identify stability difficulties.
- When
- Not stated
- Where
- Near a firm surface, such as a sturdy counter.
- Why
- Balance supports everyday movements and can be trained; the exercise may also help reveal difficulties with stability.
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- Exercise duration
- Up to 30 seconds on each side
- Study review
- 13 studies; balance training improved performance in healthy adults
- Fall reduction
- About one quarter in a Cochrane review of exercise programmes for older people
- Suggested support
- A sturdy counter or other firm surface
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El equilibrio es la puerta de entrada, pero la fuerza es toda la casa