As we get older, staying steady on our feet can become increasingly important.
Good balance can make everyday activities—from walking across the house to climbing stairs or stepping off a curb—feel safer and more comfortable.
The good news is that improving balance does not necessarily require expensive equipment, a gym membership, or a complicated workout.
One of the simplest exercises you can practice at home is standing on one leg.
It may look almost too easy to matter, but balance exercises such as standing on one foot are specifically recommended as part of an active lifestyle for older adults. The National Institute on Aging lists standing on one foot among exercises that can help improve balance, while the Centers for Disease Control and Prevention also recommends balance activities for adults 65 and older.
Why Balance Becomes More Important With Age
Balance depends on several parts of the body working together, including your muscles, joints, vision, inner ear, and nervous system.
As people age, changes in muscle strength, coordination, flexibility, vision, or certain health conditions can make maintaining balance more difficult.
That matters because poor balance can increase the likelihood of falls. For older adults in particular, falls can sometimes lead to serious injuries and a loss of independence.
Regular physical activity can help. The CDC notes that physical activity can improve balance and coordination and reduce the risk of falls among adults 65 and older.
The Simple One-Leg Balance Exercise
The exercise is exactly what it sounds like: standing on one leg while maintaining a stable, upright posture.
For beginners, the safest way to practice is beside a sturdy kitchen counter, heavy chair, or wall.
How to Do It
Stand upright with your feet comfortably apart.
Place one or both hands on a sturdy surface for support.
Slowly lift one foot a small distance off the floor.
Keep your chest upright and look straight ahead.
Hold the position for several seconds, or for as long as you can comfortably maintain your balance.
Lower your foot and repeat on the opposite side.
As your balance improves, you may gradually rely less on your hands for support.
There is no need to rush. Controlled movements are more important than seeing how long you can remain on one leg.
Why Standing on One Leg Can Help
Standing on one foot challenges the systems responsible for keeping your body upright.
Your ankles, legs, hips, and core all make small adjustments as you try to remain stable.
Practicing these adjustments regularly can help train your body to respond more effectively when your balance is challenged during normal daily activities.
The National Institute on Aging recommends balance exercises such as standing on one foot, heel-to-toe walking, balance walking, and practicing standing up from a seated position.
You Don’t Need to Be Perfect
Many people are surprised by how difficult standing on one leg can feel at first.
That is perfectly normal.
You might initially need to keep both hands on a countertop. Later, you may progress to one hand, a fingertip, or eventually no assistance at all.
Think of balance as a skill that can be practiced rather than a test you either pass or fail.
Even short practice sessions can be a convenient way to add more balance training to your day.
Try the Heel-to-Toe Walk Too
Another simple balance exercise is the heel-to-toe walk.
Place the heel of one foot directly in front of the toes of your opposite foot, similar to walking along an imaginary straight line.
Then bring the back foot forward and repeat.
Perform the exercise slowly near a wall or countertop until you are confident in your balance.
Both the CDC and National Institute on Aging identify heel-to-toe walking or similar balance exercises as useful activities for older adults.
Stronger Legs Can Also Support Better Balance
Balance is not only about coordination.
Muscle strength matters too.
The CDC notes that strengthening the muscles in the legs, abdomen, and back can contribute to better balance.
That means exercises such as chair stands, gentle squats, resistance-band movements, and appropriate strength training may complement your balance routine.
For adults age 65 and older, current CDC recommendations call for a combination of aerobic activity, muscle-strengthening activity, and activities that improve balance each week.
Other Activities That Can Improve Balance
Standing on one leg is convenient, but it is not the only option.
Other activities that can challenge balance include:
- Tai chi
- Yoga
- Walking heel-to-toe
- Walking backward or sideways
- Chair stands
- Dancing
- Certain strength exercises
Some activities, including tai chi and yoga, combine balance, strength, flexibility, and controlled movement.
Finding an activity you enjoy can make it easier to remain consistent.
How Often Should You Practice Balance Exercises?
You do not need to spend hours practicing balance.
The National Institute on Aging suggests aiming for about three balance-training sessions each week.
A short routine might include standing on each leg, performing a few chair stands, and practicing several careful heel-to-toe steps.
Consistency is usually more important than making the routine complicated.
You can even connect balance practice with existing daily habits, such as doing a supported one-leg stand while waiting for the coffee maker or standing near the kitchen counter.
Safety Comes First
Balance exercises should challenge you gently without putting you at unnecessary risk of falling.
Keep a sturdy chair, countertop, railing, or wall within reach.
The National Institute on Aging recommends moving slowly, paying attention to feelings of unsteadiness, and using a stable support nearby when practicing balance exercises.
Stop the exercise if you feel dizzy, lightheaded, faint, unusually weak, or unsafe.
People who have experienced repeated falls, significant dizziness, neurological conditions, severe arthritis, recent surgery, or other medical concerns should consider speaking with a doctor or physical therapist before beginning a new exercise program.
Persistent balance problems also deserve medical attention because they can sometimes be related to medications, blood pressure, vision, inner-ear conditions, or other health issues.
Don’t Forget Walking and Strength Training
Balance exercises are most effective as one part of a broader healthy-aging routine.
The CDC recommends that adults 65 and older get at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, along with muscle-strengthening activities on at least two days and activities that improve balance.
However, people who cannot meet those recommendations should remain as physically active as their health and abilities allow. Some movement is generally better than none.
A Small Exercise With Potentially Big Benefits
You do not always need complicated equipment or a demanding workout to work on an important aspect of healthy aging.
Simply practicing standing on one leg near a safe support can challenge the muscles and coordination involved in maintaining stability.
Combined with regular walking, strength exercises, and other balance activities, it can become a simple addition to a routine designed to help you remain active and independent.
The key is to begin at a level that feels safe, progress gradually, and make consistency the goal.
Bottom Line
If you’re looking for a simple exercise to help improve balance and stability, the supported one-leg stand is an excellent place to start.
Practice near a sturdy surface, begin with just a few comfortable seconds on each side, and gradually increase the challenge as your confidence improves.
For many older adults, a few minutes devoted to balance training several times a week can be a practical investment in safer movement and long-term independence.
This article is for general educational purposes and is not a substitute for individualized medical advice. Speak with a qualified healthcare professional if you have concerns about balance, dizziness, falls, or beginning a new exercise routine.
