balancing on one leg is a simple exercise but brings many benefits because it combines strength, coordination and concentration in one movement. Exercise requires muscle and brain to coordinate smoothly, thereby improving control and reaction time.
Not only strengthening the torso, buttocks and hip muscles - key areas that help protect the lower back and knees, balancing exercise also supports long-term joint health. When balance is improved, you will fall less, exercise more effectively and maintain independence as you age.
Start in a standing position, with your feet hip-width apart and your hands hip-deep. Lift one leg off the ground, bend the knee slightly to let the leg hang.
Hold the pose for as long as possible without letting your hips drop or your torso shake. Change sides and compare your time.
The specific goal for adults over 45 years old is 20 - 30 seconds on each side without one leg touching the ground. If you have difficulty balancing, you should lean on walls or chairs until you are in better control.
