Have you noticed that you're not quite as steady on your feet as you used to be?
Maybe you've started paying a little more attention when you're walking on uneven ground. Or you find yourself reaching for something to steady yourself when you step out of the shower.
I have yoga students who have told me that they've noticed improvements in some of these everyday things. One student shared that she can now step out of the shower, stand on one leg to dry it, put that foot down, and then lift the other leg to dry it without holding onto anything since she started practicing yoga weekly.
That's a pretty great improvement. And it's a reminder that balance is a skill, something we can work on and improve.
Balance Is About More Than Standing on One Foot
Maybe you feel like that student of mine and you've been doing the occasional one-foot balance exercise as I often recommend. You can stand on one leg for a few seconds while brushing your teeth or waiting for your coffee. And yet, when life throws you something unexpected, you still don't feel particularly steady.
Because balance is about more than standing still on one foot.
A big part of balance is being able to react, adjust, and recover when something throws you off.
We're All Going to Trip. Can You Recover?
I was reminded of that recently when I was hiking the Panther Creek trail. I caught my toe on a rock because I didn't lift my foot quite high enough. I stumbled forward, but I was able to take a few steps, catch myself, and keep going.
Bottom line...we’re all going to trip. We're going to catch a toe on something, step on an uneven surface, or lose our footing now and then.
We can't prevent every stumble. But we can work on our ability to react and recover when it happens.
And that takes practice.
How to Build on Your Balance Practice
Practice can look like attending a yoga class or a class that includes agility, or adding to your occasional stand-on-one-foot routine.
Standing on one foot is a great place to start. That's why I suggest it so often. And if that's where you are, try practicing while brushing your teeth or waiting for your coffee. Just make sure you have something sturdy nearby to hold onto if you need it. Eventually this will become easier.
And when it does feel easier, give yourself another challenge.
Try shifting your gaze while standing on one foot. Toss a ball from one hand to the other. Set something down and pick it back up while maintaining your balance.
And eventually, start practicing movement. Take a big step to one side, find your balance, and then take a big step back the other way. You're teaching your body to shift, adjust, and find its footing again.
The idea is to start where you are and build from there. You don't have to jump into the hardest version of an exercise. Find something that's challenging but manageable, and keep building.
Yoga classes can be a great place to practice balance, too. But sometimes you just can't make it to class. Remember, you don't have to wait for a class to work your balance practice into your day.
Strength Training Supports Balance, Too
One other thing worth remembering: balance doesn't happen in isolation. Your legs, feet, ankles, and core all play a role. Strength training helps build the strength you need to support your balance, so it's worth keeping that in the mix as well.
Where Are You Starting Today?
We don't have to accept that feeling unsteady is just an inevitable part of getting older. Balance is a skill, and like other skills, it can be practiced.
Here's some suggestions on progression based on where you are today:
Start here: Can you stand on one foot? Build up to 20-30 seconds without touching your hands down.
Add a challenge: Can you maintain your balance while doing something else and/or shifting your gaze?
Add the next functional challenge: Can you step to the side or up and recover your balance to one foot?
The goal isn't just to stand on one foot.
The goal is to be able to catch yourself when you stumble, to recover when something unexpected happens. No one has time to be injured from a fall. Keep practicing and keep challenging yourself.
Frequently Asked Questions
1. Is standing on one foot a good balance exercise?
Yes. Standing on one foot is a great place to start. As it becomes easier, you can add challenges like shifting your gaze or doing another task while maintaining your balance.
2. How can I practice balance at home?
Try standing on one foot while brushing your teeth or waiting for your coffee. Keep something sturdy nearby to hold onto if you need it. As that gets easier, try shifting your gaze, tossing a ball from hand to hand, or setting something down and picking it back up.
3. Does strength training help with balance?
Your legs, feet, ankles, and core all play a role in balance. Strength training helps build the strength you need to support your balance, so it's worth keeping that in the mix as well.
