Balancing exercises are often overlooked in the pursuit of a healthy lifestyle, yet they offer a wide range of benefits that surpass mere physical coordination.
One such simple yet powerful practice is standing on one leg.
One publication in The British Journal of Sports Medicine suggests that the inability to balance on one leg for about 10 seconds during middle to later life has been associated with nearly doubling the risk of death from any cause within the next 10 years.
Surprisingly, most people above 35 years do not even do this simple exercise.
Standing on one leg is a simple routine, which, if done regularly, can lead to significant health improvements, says Giladi Wamuori, a sports specialist and Trainer.
In this post, we explore why standing on one leg daily is beneficial and how it can play a crucial role in preventing certain diseases and enhancing overall health.
Ready to learn? Let’s get started.
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5 Surprising Health Benefits of Standing on One Leg Plus Why You Should Make It Part of Your Daily Routine
1. Improves Brain Health and Cognitive Function
Balancing on one leg isn’t just about physical gains—it also benefits the brain.
Many researchers point out that activities requiring balance and coordination engage neural pathways, promoting better communication between the brain and body.
This type of mental engagement can improve cognitive function, memory, and focus.
Interestingly, poor balance has been linked to cognitive decline and a higher risk of neurological conditions such as dementia.
Research from the journal Stroke found that people who struggled to stand on one leg for at least 20 seconds had a higher risk of experiencing small blood vessel damage in the brain.
This condition is associated with increased stroke risk and cognitive impairment.
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2. Supports Vascular Health
Regular balance training, like standing on one leg, stimulates circulation, which supports the health of blood vessels and reduces the risk of vascular issues.
A study published in Nature highlighted how physical balance could affect underlying cardiovascular health.
When you do not practice balancing in your middle and later age, blood flow to the brain is impeded or slowed. This can affect critical organs and increase your risk of lifestyle diseases.
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3. Improves Balance and Stability
Balancing on one leg activates the stabilizer muscles in your body.
These muscles include the glutes, calves, and hip flexors, particularly in the legs and core. They are essential for maintaining posture and balance.
By practicing this simple move, you can enhance your body’s proprioception—the awareness of your body’s position in space.
Additionally, enhanced balance and stability may benefit you as we age. They help to prevent falls, which are a leading cause of injury in elderly persons.
4. Strengthens Core Muscles
Engaging in a one-leg stance challenges your core muscles. This exercise targets the obliques, transverse abdominis, and lower back muscles. It also helps build strength and endurance in your midsection, which is crucial for maintaining good.
Strong core muscles are important for balance, protection of the spine, and reduced stress on other parts of the body during daily activities.
Regularly standing on one leg can thus contribute to overall physical health and mobility.
5. Preventing Chronic Illness
Like any other exercise, standing on one leg regularly may help lower your risk of chronic illness.
How?
Doctors use this exercise to potential predict and suggest ways to prevent major illnesses.
Difficulty maintaining balance for more than 10-20 seconds may indicate a higher risk of developing conditions like Stroke or cardiovascular diseases.
In fact, according to the Mayo Clinic, Exercises like Tai chi, which involve walking backward and standing on one foot, may help ease pain in arthritis patients, lessen asthma attacks, and improve back pain in older people.
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How To Practice Standing On One Leg
- Start with a firm surface and stand upright.
- Lift one foot off the ground and hold your balance for as long as possible, aiming for at least 20-30 seconds on each leg.
- Engage your core while focusing on a fixed point in front of you to maintain balance.
- Increase the duration as you become better. Also, consider incorporating variations like closing your eyes while performing this exercise.
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Takeaway
Your inability to balance on one leg for about 10 seconds during middle to later life has been associated with nearly doubling the risk of death from any cause within the next 10 years.
Standing on one leg daily may seem like a simple exercise, but its benefits are profound.
It’s particularly valuable for reducing the risk of injuries, improving stability, and lowering the risk of certain diseases, such as Stroke and dementia. Incorporating this practice into your life could improve physical and mental health, reinforcing wellness for years.
REF
Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals by Claudio Gil Araujo et al in British Journal of Sports Medicine
DISCLAIMER The information contained in this post is for general information purposes only. I’m not a health practitioner and as such, this information should not be used as a substitute for consultation with your professional service provider.
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