Balance—just like strength, stamina, flexibility and mobility—is not a fixed trait. It’s a skill that we need to practice and maintain..
That’s the message from Jack Claxton, master trainer at David Lloyd Clubs, who advocates that everyone spends at least two minutes a day standing on one leg.
“A few years ago, a client shared a routine with me that he was given by his physical therapist and I’ve adopted it ever since,” Claxton tells Fit&Well.
The trainer says that doing this simple routine can strengthen stabilizer muscles around your core, ankles and knees, which all impact your balance. Here’s how to do it.
Single-leg daily balance test
There are four stages to the routine, each one builds on the previous one:
- Raise your leg in front of you so the heel is just off the floor, keeping your leg straight.
- Bend your knee and raise it to hip height.
- Straighten your raised leg to increase instability.
- Maintain this position with your eyes closed.
Claxton says you should be able to do each stage for 30 seconds before you move on to the next one.
When you reach the last stage, make a note of how long you can hold the pose with your eyes closed—this is your score to beat.
“Doing this will improve stability, joint strength and even reaction time,” says Claxton. “These are attributes that are vital for everyday life and especially for people who are aging.”
The trainer says he uses this balance progression test while brushing his teeth every night, but it can be done whenever you have a spare five minutes.
“I’ve been using this drill for years and can manage a minute with eyes shut on my strong side, but whatever level you’re at, time yourself and try to keep improving day by day,” says Claxton.
Balance tips
If you struggle to stay upright, Claxton suggests the following tips:
- If performing the move with eyes open, focus your eyes on one point.
- Hold your arms out to your sides.
- Keep your foot flat on the floor and grip with your toes.
- If performing this move with closed eyes, keep your elevated foot close to the floor, so you can quickly regain balance if you lose it.
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