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Having good balance and stability might not be at the forefront of your fitness goals, but it should be. Strong balance is directly related to improved mobility, enhanced independence, reduced risk of falls, and even a longer life. Discovering a simple balance test that is endorsed by trainers and backed by science can give you insights into how stable you really are.
Try the Single-Leg Stand With Your Eyes Closed
One way to assess your balance effortlessly is by performing a single-leg stand with your eyes closed, as suggested by Luke Jones, a certified personal trainer at HERO Movement with over 10 years of expertise in enhancing mobility and movement quality.
Research published in the British Journal of Sports Medicine indicates that the inability to balance on one leg for 10 seconds in later life can almost double the risk of all-cause mortality in the following decade. Clearly, working on improving balance is vital.
Luke breaks down exactly how to perform a single-leg stand with your eyes closed: “Stand barefoot near a wall or chair (just in case you need support), shift your weight onto one leg, then gently close your eyes. The aim is to stay upright without grabbing support or putting your foot down. Ten to 15 seconds is a good target to aim for, and you might be surprised how tricky it is initially!”
The best part? You can do this test right at home.
What To Look for During The Stability Test
You’ll know you’re acing this stability test if you’re able to stay pretty still, maintain level hips, and avoid “windmilling” your arms.
“Wobbling, hopping, or touching down quickly doesn’t mean anything’s ‘wrong,’ per se—just that balance might be an area that could benefit from a bit of attention,” Luke explains.
Why Training Your Balance Is Essential
Training your balance and showing it regular TLC is key, especially since it quietly declines with age.
“Most people don’t notice until it starts to impact their confidence in daily movement. It’s not just about preventing falls—it’s about feeling steady and at home in your body,” says Luke.
Poor balance can result in falls or injury because the body isn’t as in control or aligned as you may think it is.
“Early signs might be feeling a bit unsteady on one leg, avoiding narrow or unstable surfaces, or finding yourself needing to ‘catch’ your step more often than usual,” Luke explains. “Again, nothing to panic about, but worth working on. Basic resistance exercises like squats and deadlifts can help, as can simply practising standing on one leg throughout the day.”
You can also train your balance by walking on uneven surfaces, picking things up from the ground, and carrying a heavy grocery bag on one side.
“The same goes for anything athletic: lifting, running, jumping, dancing, grappling, striking, yoga… When balance is off, we tend to compensate and potentially adopt less efficient movement patterns. It can also knock your confidence,” Luke adds.
Alexa Mellardo