A Simple 30-Second Exercise That Can Help Strengthen Your Balance

Standing steadily on both feet is easy enough for most people. The challenge comes when you lift one foot and try to stay upright.

Luckily, balance can be trained. “Balance is not a trait—it’s a skill,” says Dr. Cory Calendine, an orthopedic surgeon at the Bone and Joint Institute of Tennessee. One simple drill is to stand next to a sturdy counter, raise one foot, and gradually build up to holding the position for 30 seconds before switching sides.

Staying balanced can be more revealing than people expect. “It’s free, it’s simple, but it’s also honest, brutally honest,” Calendine says. “It’s a good assessment of where you are.”

Here’s why the exercise matters, and how to begin.

Why standing on one leg helps

Balance may not get much attention, but it plays a role in everyday movement, from stepping into the shower to climbing the stairs after work. Even walking down the sidewalk means briefly supporting your weight on a single leg with each step.

Keeping yourself upright requires coordination from several systems at once. Your brain takes in signals from your eyes, inner ear, and sensory nerves, while your muscles help stabilize you. When one foot is lifted, for example, the muscles on the outside of your standing hip help keep your pelvis level. “All of these things are being coordinated for you to stand in one position without falling,” Calendine says.

Practice can make a difference. A review of 13 studies found that single-leg balance training improved balance performance in healthy adults. Calendine recommends working toward 30 seconds on each side, starting with whatever you can safely do.

Even so, fall prevention takes more than balance alone. Strong muscles are also important. A large Cochrane review found that exercise programs combining balance work with everyday movements, such as rising from a chair, lowered the fall rate in older adults by about a quarter. Standing on one leg is a useful start, but it should not be the only exercise you do. “Balance is the front door, but strength is the whole house,” Calendine says.

How to practice standing on one leg

Start by finding a sturdy counter or other support, says Kevin Pozzi, an assistant professor in the doctor of physical therapy program at Johnson & Wales University in Providence, R.I. Make sure the floor is not slippery, and think about your shoes as well. “Sneakers would be ideal,” he says, as long as “they’re tied well and they fit.”

If you have fallen before or had a major injury or surgery involving your legs, hips, or spine, check with a health professional before trying this. Pozzi also suggests getting guidance if you cannot hold the position for 10 seconds. A physical therapist can evaluate your balance and recommend a routine that is safe for you.

Otherwise, begin with your hands on the counter, stand tall, and lift one foot off the floor. Keep your core engaged and avoid slouching, Pozzi advises. Bending the lifted knee so the foot rests slightly behind you often feels most comfortable, though you can also raise it in front if there is room. “See how long you can hold first while holding on,” he says.

If that feels manageable, start using less support with your hands. “Maybe you go down to one hand,” he says. “Then lighten your grip even with that one hand so that you’re really not relying on it quite so much.” Keep the counter close enough to grab if needed.

Build up to 30 seconds, then switch legs. One side may feel easier than the other, especially after an injury. “They’re not always the same,” Pozzi says. Once you can comfortably manage 30 seconds on each side, try repeating the exercise several times during the day.

Do not worry if you are not perfectly still. “It’s normal to have a little bit of wobbling,” he says. You may notice your ankle moving or small shifts at the knee and hip as you try to stay upright. That does not mean you are doing it wrong. But if you are wobbling so much that you keep grabbing the counter or putting your foot down, hold on and make the exercise easier.

Results usually take time. Pozzi says people may begin noticing changes after four to six weeks of regular practice, including being able to hold the position longer. “Getting their socks and shoes on might be a little easier,” he says.

How to turn balance work into a daily routine

Calendine practices while his coffee is brewing, both at home and at work, giving each leg a turn. “Nobody even knows I’m doing it,” he says. “They’re standing beside me, but you can kind of hide it, which is nice.”

Dr. Vonda Wright, an orthopedic surgeon in Orlando, practices so frequently that she sometimes catches herself standing on one leg while giving a speech. She also has rooms full of executives try it, and watches many of them struggle. “It may be one of the only things they fail at,” she says.

To make the habit easier to remember, she suggests linking it to something you already do. Once you feel steady enough, try standing on one leg while brushing your teeth or taking a phone call beside your desk, with a sturdy surface nearby. “You’ve got to brush your teeth anyway,” she says. “Do it on one leg.”

When 30 seconds starts to feel easy, you can gradually make the exercise harder. Wright suggests placing a folded towel under your standing foot, which makes the surface less stable. Another option is to move your arms while balancing. Change only one variable at a time, and keep support within reach.

Think you have mastered it? Try briefly closing your eyes. Without sight, staying upright becomes more difficult. “Always be near something you can grab onto,” Wright says. If you lose your balance, put your foot down and begin again. “We’re trying to make this a lifestyle,” she says, “not a workout regimen.”