Did you know that something as simple as standing on one leg could be the key to unlocking better balance, stability, and even a sharper reaction time? It’s not just about avoiding a stumble—it’s about building a foundation for lifelong mobility. But here’s where it gets interesting: balance isn’t a fixed trait; it’s a skill that requires practice, just like strength or flexibility. And this is the part most people miss—it only takes a few minutes a day to make a significant difference.
Jack Claxton, a master trainer at David Lloyd Clubs (https://www.davidlloyd.co.uk/), swears by a daily challenge that’s so simple, it might surprise you. He recommends spending at least two minutes each day standing on one leg—a practice he adopted after a client shared it with him years ago. ‘It’s a game-changer,’ Claxton told Fit&Well. ‘This routine targets the stabilizer muscles in your core, ankles, and knees, which are crucial for maintaining balance.’
But here’s the controversial part: While some might think balance exercises are only for athletes or older adults, Claxton argues that everyone, regardless of age or fitness level, can benefit from this practice. ‘These skills are vital for everyday life,’ he says. ‘Whether you’re dodging a pothole or reaching for something on a high shelf, better balance can prevent injuries and improve your quality of life.’
So, how do you get started? Claxton’s Single-Leg Daily Balance Test is a four-stage progression designed to challenge and improve your stability:
- Stage 1: Lift one leg straight in front of you, keeping your heel just off the floor.
- Stage 2: Bend your knee and raise your leg to hip height.
- Stage 3: Straighten your raised leg to increase instability.
- Stage 4: Close your eyes and maintain the position.
The goal? Hold each stage for 30 seconds before advancing. When you reach Stage 4, note how long you can hold it with your eyes closed—that’s your benchmark to beat. Claxton even admits he does this routine while brushing his teeth every night, proving it’s easy to fit into your daily routine.
And this is where it gets even more intriguing: Claxton has been practicing this drill for years and can hold the position for a full minute with his eyes closed on his stronger side. ‘No matter where you start,’ he encourages, ‘time yourself and aim to improve daily.’
Struggling to stay balanced? Claxton offers these tips:
- Eyes Open: Focus on a single point to steady yourself.
- Arms Out: Extend your arms to your sides for added stability.
- Flat Foot: Keep your standing foot flat and grip the floor with your toes.
- Eyes Closed: Keep your elevated foot close to the floor so you can quickly recover if you wobble.
Now, here’s the question that might spark debate: Is balance training underrated in fitness routines? Do you think it deserves more attention, or is it just a minor detail? Let us know in the comments—we’d love to hear your thoughts!
