Daily One-Leg Stand Can Improve Balance, Trainer Says
Spending just two minutes each day practicing standing on one leg can significantly improve balance and strengthen key muscle groups, according to a fitness expert.
Master trainer Jack Claxton, at David Lloyd Clubs, recommends a four-stage routine to build balance, starting with simply raising a leg with the heel off the floor and progressing to holding the position with eyes closed. “Doing this will improve stability, joint strength and even reaction time,” Claxton says. The exercise targets stabilizer muscles in the core, ankles, and knees.
The progression involves raising the leg straight, then bending it to hip height, straightening it again for increased instability, and finally attempting the pose with eyes closed. Claxton advises progressing to each stage only after holding the previous one for 30 seconds, and tracking improvement over time. Maintaining good balance is increasingly important as people age, and can help prevent falls and injuries – a leading cause of hospitalization for seniors, according to the Centers for Disease Control and Prevention.
For those struggling with the exercise, Claxton suggests focusing on a fixed point while keeping eyes open, extending arms for support, gripping the floor with toes, and keeping the elevated foot close to the ground when attempting it with eyes closed. He personally incorporates the drill into his daily routine, often while brushing his teeth. You can find more information about improving fitness and wellbeing here.
Claxton encourages individuals to consistently challenge themselves and aim to beat their personal best time holding the pose with eyes closed, emphasizing that balance is a skill that requires ongoing practice.
