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Maintaining balance keeps you steady, agile, and ready to handle surprises life might present. After 45, it turns into a skill that requires intentional practice, as muscle loss, joint stiffness, and slower reflexes can creep in unnoticed. Balancing on one leg activates all your stabilizing muscles, from your ankles to your core, showing just how solid or shaky your foundation truly is.
This exercise might appear straightforward, yet it’s a strong indicator of strength and coordination. Each moment you remain balanced trains your nervous system to react swiftly and keep you upright. Regular practice enhances your ability to stay stable during everyday tasks like stepping off a curb or reaching for an object overhead.
Being able to maintain a strong, stable stance for a designated time means your muscles and brain are cooperating effectively. Here’s how you can try it yourself, along with tips to improve if you feel unsteady or can’t reach the target time yet.
The One-Leg Stand
Standing on one leg tests more than just balance, it lights up your entire kinetic chain. Your foot and ankle grip the floor, your glutes fire to keep your hips level, and your core braces to stop you from tipping. This single move reveals weaknesses that might not show up during regular strength training.
How to Do It:
- Stand tall with feet hip-width apart, hands on hips.
- Lift one foot off the ground, bending the knee slightly so it hovers.
- Hold as long as possible without letting your hips dip or torso sway.
- Switch sides and compare your times.
A solid goal for adults over 45 is 20–30 seconds per side without touching down. If you struggle to stay steady, use a wall or chair for support until you build more control.
Build Rock-Solid Stability
Balance improves fastest when you practice in short, focused bursts. Include one-leg stands, single-leg deadlifts, and step-ups in your weekly training to strengthen your stabilizers. These movements force each leg to work independently, eliminating weak links.
Challenge yourself by closing your eyes, standing on a softer surface, or adding small arm movements. These progressions teach your body to adjust quickly and strengthen the tiny muscles around your ankles and hips.
Consistency is key, even one to two minutes of balance work daily creates noticeable change. Over time, you’ll feel steadier, quicker, and more confident in every step you take.
Why It Works
Balancing on one leg combines strength, coordination, and focus in one move. It forces your muscles and brain to work together, improving reaction time and control. The better this connection becomes, the easier it is to recover from trips, slips, or uneven ground.
This kind of training also lights up your core, glutes, and hip stabilizers, which protect your lower back and knees. You build strength where it matters most for daily movement and long-term joint health.
Improved balance translates to better athletic performance, fewer falls, and greater independence as you age. Mastering this skill keeps you agile and resilient for decades.
Tyler Read, BSc, CPT
