As we get older and lose some of our strength, we're more prone to trips and falls. One way of gauging our fall risk is by doing the single-leg balance test, which requires you to stand on one leg for as long as possible.
Dr Andy Fata-Chan, a doctor of physical therapy and founder of Moment Physical Therapy and Performance, says a middle-aged adult should be able to do this for around 45-60 seconds.
"A lot of everyday activities happen on one leg. Whether it's running, walking, coming up and down the stairs—it's happening on one leg. If you lose that ability, that lets us know that your function is declining," says Fata-Chan.
If you want to boost your strength, balance and mobility, Fata-Chan suggests strength training twice a week and doing a minimum of 150 minutes of cardio. If you'd like to improve your single-leg balance, do this simple strength move at home. It will strengthen muscles in your thighs and backside and build stability in your knee joint. It will also help you work on your balance by challenging your muscles to respond to any wobbles, rectifying your stance.
How to do the lateral step-down
- Stand on an elevated surface, like a plyo box in your gym, or the lowest stair in your house. If using a staircase, you should be side on to the step.
- Position yourself so that one leg is on the box or step, and the other is hovering over the edge.
- Bend the knee of your standing leg to slowly lower your other foot until it taps the floor.
- Extend your standing leg to return to the start. then push through your standing leg to stand back up.
