Instead Of Standing On One Leg…

Some better ways to train balance and stability:

Best foot forward… and back!

We’ve mentioned before that standing on one leg trains static balance—where you’re staying still—but most falls happen during movement, which requires dynamic balance.

For many people, it’s possible to stand on one leg for more than 20 seconds yet still feel unsteady when walking, turning, or stepping over things, because real-world balance depends on reacting to movement and the unexpected.

So here are some ways to train that real-world dynamic balance:

• Obstacle step or cross step over: roll two towels into sausages, lay them in a cross on the floor, step forwards, sideways, and backwards over them in different directions, increase your pace onto your toes as you improve, raise the towels and/or lift your gaze to make it harder, and train agility, coordination, and foot clearance.
• Tightrope walk: walk heel-to-toe in a straight line for about 10 feet as slowly as possible to narrow your base of support and challenge side-to-side control, then progress by turning your head or closing your eyes to further hone your balance systems.
• Cup taps: stand in a corner for safety, balance on one leg, tap three cups placed around you with your free foot without crushing them, vary the order and distance to build rhythm, coordination, and quick foot placement for stumble recovery.

For more on all of this plus some visual demonstrations, enjoy:

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Want to learn more?

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Take care!