Cut your risk of falls by doing this simple balance drill as often as you can

Working on improving your ability to balance is important because it reduces the risk of fall-related injuries—with about 1 million fall-related hospitalizations occurring in older adults in the US every year, according to the Centers for Disease Control and Prevention (CDC).

Standing on one leg—while doing simple everyday tasks such as cleaning your teeth—is a good starting point, but to progress this, you can try this move suggested by internal medicine physician Dr Cristina Sciavolino-Day.

As well as improving balance, it’s a great drill to add to your regular fitness routine to work on hip mobility and core stability.

“Balance isn’t just about fitness, it’s about maintaining independence,” Sciavolino-Day tells Fit&Well. “Good balance helps us stay upright, react quickly and prevent falls during everyday moments like turning, reaching, stepping off a curb or catching ourselves if we trip.

“Studies show that as we get older, balance becomes one of the biggest predictors of injury risk, confidence and quality of life. When it declines, people start to move less out of fear and that’s when strength, mobility and confidence decline even faster.”

But Sciavolino-Day is keen to combat this fear. “My goal is to remind everyone how easy it is to work on balance in small pockets of time in their day.”

How to do the balance drill

Sciavolino-Day recommends doing this drill for 2-5 minutes daily if you can. “Short, consistent practice works better than one long session once a week,” she explains.

“I try to get my clients to attach balance exercises like balancing on one foot to simple actions that we do daily, for example brushing your teeth or waiting for the microwave to finish.”

Why balance training is important

“Becoming weaker in balance is not always about losing strength,” explains Sciavolino-Day. “Neurological and even vision issues can be the cause of [balance] issues as well.”

She says balance depends on several systems working together:

• Muscle strength (especially the legs, hips, and ankles)
• Joint mobility
• Vision
• Inner ear (vestibular system)
• Nerve signaling and reaction time

“In my Instagram video, the focus is on strengthening the muscles and joint mobility. As we age, muscle mass decreases, reaction time slows, joints stiffen and nerve signaling isn’t quite as sharp,” explains Sciavolino-Day.

“Add in things like medications, vision changes or past injuries, and balance can quietly decline, unless we intentionally work on it. The key thing that I always tell people is this: balance is a skill and skills can be trained at any age.”

Starter tips if you're struggling with the move

For those who are struggling to do her balance exercise, she suggests starting with some assistance: “I want people to know that what you see me doing in the video is not where you start. It’s where you build toward."

If your balance feels shaky, hold onto a counter or chair with your whole hand at first, then progress to a two-finger hold as your balance improves, finally letting go from the chair entirely when you’re confident with the movement.

"Sometimes people get discouraged if they try to do a balancing exercise off the bat without holding on. It's important to start slowly and work up,” says Sciavolino-Day.