We tend to think about declining balance as an issue to address when we’re older—but it’s important to bolster this skill before you start having problems.
“Balance is one of the most underestimated components of physical health,” says Ashley Katzenback, doctor of physical therapy and owner of Cape Concierge Physical Therapy.
“Your ability to stand on one foot requires stance strength, hip stability, ankle control, core engagement, and neurological coordination.”
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Your 40s are a good time to give balance more attention, as staying steady relies on muscle strength, coordination and sensory information from your eyes, joints and inner ear—all of which are still functioning well.
“These systems play a vitally important role in balance—but removing one of these adds strain to the others,” says chartered physical therapist Hassan Mohamoud from Clearcut Physiotherapy.
Practicing balance drills now will ensure that if one of these systems falters, the others can still support you.
The balance drills
These three balance snacks take just two minutes to complete.
They challenge your stability and coordination, helping you stay confident on your feet whether you’re running, hiking, playing sport or navigating an uneven sidewalk.
The moves are:
- Single leg stand
- Heel-to-toe walk
- Clock reaches
“Between them, these three drills cover all aspects of our balance system,” explains Mohamoud.
He suggests that you practice these drills three times a week.
Do each drill for 30 seconds or 30 seconds per side—taking you two minutes in total.
1. Single leg stand
Set: 1 Time: 30sec each side
- Stand near a counter or sturdy chair in case you need it.
- Lift your right foot slightly off the ground and hold for 30 seconds.
- Lower your right foot, swap legs and repeat.
- Make it harder by turning your head slowly side-to-side.
2. Heel-to-toe walk
Set: 1 Time: 30sec
- Stand near a wall for support.
- Walk slowly in a straight line, putting the heel of your right foot directly in front of the toes of the left one, like you are walking a tightrope.
3. Clock reaches
Set: 1 Time: 30 sec
- Stand on your left leg and imagine you are in the middle of a clock.
- Lightly tap the floor in front of you with your right foot.
- Tap the floor to your right side with your right foot.
- Tap the floor behind you with your right foot.
- Switch sides and repeat.
Corrections matter
Remember, the goal isn’t to be perfectly still and never wobble.
The little corrections you’ll make while you try to stay balanced are part of the training.
“Balance is really a series of small, constant corrections, and we make nearly all of them while we’re moving,” explains Katzenback.
“Another common mistake is holding on throughout the exercise. If you grip the worktop from start to finish, you get very little benefit from the drill as the muscles never have to work.”
He adds: “Start with a support, progress to using just your fingertips, then try letting go altogether.”