My uncle taught me to brush my teeth standing on one leg. One minute brushing uppers on one leg then another minute doing lowers on the other leg. This helps my balance and my teeth get a full 2 minute brushing. It really helps!
That advice is GOLD. I am 79 years old. I can stand steady on either leg for 20 seconds. I couldn’t get to 20 seconds when I started this exercise a while ago. Doug knows what he is talking about and delivered in a straightforward way, without the normal big sell one has to endure.
I agree with what you are saying but at the same time it’s important to understand the “why.” Too many people develop a Twitter level of knowledge, they knows tons of facts but haven’t a clue why. Bad, overly simple example but it’d be like asking someone “what is 25 divided by 5” and they give you the answer but they haven’t a clue as to how to illustrate the answer to the question - they just know the answer.
I’ve been experiencing balance problems. I decided to try the exercise. I thought, “This shouldn’t be that hard. 10 seconds at least should be easy.” I couldn’t hold the one leg balance for more than 4 seconds! I’m committed to doing this exercise until I can do 20 seconds. Thanks so much for this exercise. I’ve just subscribed!
@user-xp6sc6su9cI'm playing it safe real estate and etf. Red Sea maybe a little bit of a wild card. On the other hand the things settle down in Ukraine and the Middle East. Somebody will make a couple bucks . that said i ain't nobody I was just watching the guy stand on one leg. Hell I do that in the shower everyday when I wash my feet.
I turn 90 this year and had started feeling a bit unsteady in my walking. I tried to stand on one leg. How hard could it be, right? It was very difficult and I spent weeks getting up to 15 seconds on each leg. I am now up to a minute. This should have been easy, but I have a new respect for those that can balance on one leg. I do this exercise 3 days a week. My plan is to just continue this exercise from now on. Oh, I should report all my confidence in walking is back. No more worries. They call this our Golden Years. Yeah right! You have to "use it or lose it". the oldest guy in our gym is 96, a WW11 vet. He looks terrific, but he works out 3 times a week. Nothing is free, you have to work for it. It is not the number of years you live but the quality of life.🤪😁
I said the exact same thing about 6 months ago! I got up and stood on one leg and fell over. I couldn't believe it! I can now stand on either leg between 40 - 60 seconds. I try to do a minute on each leg. I didn't know that if I could do it for 20 seconds, that I was good. I also move my other leg around for a challange. I feel like my ankles have gotten stronger. How s it going for you?
As a Rehab Nurse I see our wonderful Young physios literally 'blind our elderly patients with science" which was too overwhelming for them. Can't wait to show them this vid ITS PERFECT! THANKYOU! FOR YOUR NO NONSENSE SIMPLE APPROACH ❤️🇦🇺☮️🐨
Hurt my back and ended up seeing a physio that assigned me a number of exercises, including this one. Religiously doing this daily had my balance and strength continually improving, and i could hold this pose longer each week. Three months later, my walking feels so much more balanced, steadier, and faster, like I'm 10-15 years younger. He's not kidding about the hundreds of times, I was terrible at this in the beginning, and this exercise of all my exercises, was the one I had the most difficulty with. Keep at it, you'll get there.
Yes! This is excellent advice. I am in my 70s and do 'one-leg' exercises every morning. I aim for 60 seconds on each leg, turning slowly both left and right while doing so. I follow these with a 60 second exercise using both legs but standing on my toes, while also twisting and turning my body. I like to think my balance is excellent - I regularly 'bound' along rocks on the beach.
@@jazzman1626 Yep you got me there 🙂. I did not feel confident with my words when putting them down. On reflection, perhaps 'hop along' is a better description. Also in the interests of full disclosure, my balance exercises every morning are part of a 15 minute session of light stretches. The hardest part is sticking to an every morning regime, especially on a cold, dark winter morning here in Melbourne. I know from previous experience that if I say I will only do them every second or third day then the frequency dwindles even further. On those days I try to remember the '2-minute rule' that I watched on a TH-cam video (sorry do not have link details) which essentially says just get started and within 2 minutes you will feel more inspired to complete the set. Good luck👍
@@geoffchatfield1160 Procrastination is a thorn in my side. I sometimes say I can’t be bothered so I’ll procrastinate tomorrow 😂. I have trouble reading my Bible so I should apply your system to the reading of it. Thanks for the encouragement. God bless.
I’m a physician and I couldn’t agree more. Not easy to begin with once mastered, it has incalculable value.The only thing I would add is once you begin to master it, start increasing the time
This was SO HELPFUL! I am 74 years old and had a bad fall recently. Now I "shuffle" - because I don't want to fall again. I need this excercise!! Thank you!
I appreciate this video because his tone of voice is respectful. No overload with medical terms, nor making people who don't have steady balance feel bad about it. This video is short and sweet, so it held my interest.
My comment as a former Tai Chi teacher for 20 years: THIS EXCELLENT ADVICE. Many thanks for this video. Hopefully, seeing it is only 3 min. may add to the people clicking on it, in this 'instant gratification' world we're all navigating. And, thanks, Karen, for your comment, which inspired me to no end.
PERFECT TIMING,YESTERDAY FELL OVER INTO GARDEN LOOSEING BALANCE AFTER BENDING OVER TO PICK ROUGE WEED BETWEEN BRICK PATH,IN MY LATE 70's SO WILL ," AVE A GO"AS SOUNDS ENCOURAGING!
" Hopefully, seeing it is only 3 min. may add to the people clicking on it, in this 'instant gratification' world we're all navigating. " "'instant gratification'" be damnd! When you are as old as I am, you know your time is limited!
I wish my mother and my grandparents had the wealth of information that is now available thanks to TH-cam. They would have had a longer, better quality of life.
Yes I agree with you. I started this two years ago. My balance was not good and I was scared I'd fall . I started with a count to ten and now I do a count to forty on each leg. Three months later while out walking i noticed I was no longer scared and I was walking with more control and walking upright . It was profound as I did not know this would happen. Such a simple exercise to strengthen ones core. Blessings from England.
@@gord2358 Greetings to you gord235 and many blessings from England. I've lived in Canada, a beautiful country and people. May God keep you safe always.
Do you think this would work on someone who is deaf in one ear and constantly off balance? I'm 60, completely deaf in my left ear and this past year I've gotten really tipsy. I can just be standing there and start to tip over...it's really weird and sort of scary (it looks like I've been drinking...embarrassing). I'm constantly bruising myself from falling into something. I've always had this problem, but not to this extent. I'll start working on this exercise with hopes of it helping, but if you could tell me if this exercise would work with this problem, that would be wonderful. Thanks : ) _should I see a neurologist?_
@@neurolasticinstitute424 Doug, I have read many of the comments under this video, and I want to call something to your attention. Several people have said to stand on one leg while brushing your teeth. For people who have balance issues already, what they are saying is do this exercise while holding a stick in your mouth. That strikes me as being potentially very dangerous.
@@LifesPeachy321 I'm also deaf in one ear and blind in one eye. I am 73 and had a stroke. The older I get the more balance issues I have. Just starting this exercise and it already seems to help. But need to be diligent!
I agree. I am a Physical Therapist who had a stroke almost 2 years ago. After 8 months of Physical & Occupational Therapies my muscle strength is good and equal on both sides of my body. My balance is still affected by the stroke. I have been concentrating on doing single leg standing balance because I feel this is going to be what helps me get to full recovery.
This totally works! I had a stroke in 19 and it was the most helpful exercise to restore my balance. When I notice I'm starting to get a little wobbly, I start redoing these and man does it work!
Brilliant! One suggestion. Use eyes to focus on any fixed object. Eg great when learning to windsail. Focus on a point on the shore to steady your balance
I fish on trout/salmon rivers lined with huge granite boulders. I've been "running" on boulders since I was 10. I'm 61 now. Walking or leaping across them is actually more difficult. When you lightly run across the tops of boulders, your mind naturally finds a "line", and your momentum carries you forward. I live on the US/CA border at 4,000'. I walk along the tops of logs with a running chainsaw limbing and bucking logs for firewood and for my sawmill. I built a large granite boulder firepit, pizza and bread woodfired oven enclosure with a winding granite boulder staircase (10 steps) which I run up and down carrying plates of food and drinks. I dance 4+ nights a week by the campfire. I've been skiing for 45 years and was a lead lift operator for two. I retired from education in 2019. That year I raced the fastest 9th grade runner in our school. We ran from one soccer field goalpost to the other and back. The year before she barely beat me. The second time I beat her. For years (decades) I would ask people when was the last time they skipped. Most adults just looked at me weird but couldn't recall beyond when they were a little kid. Why? Why do we stop skipping? Now I ask middle-aged people when was the last time you ran as fast as you possibly could? Same response as skipping. I run as fast as I possibly can 3-4 times each week. I have never gone to the gym (past high school wrestling). I never lift weights or jog. Instead I live in the mountains, jump over logs, bushwhack up steep mountainsides, freeclimb on boulders. My balance is great! 8-)
This is good advice. I'm 82 and in my yoga classes I teach one-legged balancing to my students every day. However, I would add - keep your standing leg's knee bent a little, focus on an object, don't hold your breath, and feel the bottom of your foot all the way to top of the head. Practice every day.
@@McIntoshYoga I started laughing reading your response. I will be 88 later this month. I’m in pretty good condition for an old girl. I’m not at all sure that I could put one foot on top of the other knee. I do well to stand like a stork! I am wishing that I had been taking yoga from you for a number of years. I would not be having a balance problem.
I am 86 years old. Each morning upon arising, I do 3 sets of the Yoga Tree Pose, alternating legs for a count of 20 seconds. In so doing, I have completely restored my sense of balance that I had lost when I had Covid.
Yes! I worked with an orthopedic surgeon for some years who advocated this to his patients. It is so simple but so effective if performed regularly ie every hour for every waking hour, not exhausting, not a chore just do it and reap the rewards.
How about that! Clear, concise and helpful information without having to sit through a 30 minute lesson about the history of man from the dawn of time, and lots of thanks to sponsors. I thought it couldn't be done.
Simple and encouraging. Although I workout daily my inability to balance is my downfall - no pun intended. I'm adding this simple technique to my daily workouts. As an octogenarian I thank you.
Great simple exercise. I'm just learning to walk again at 71 after a devastating car accident 1½ yrs ago, breaking both femurs, crushing both knees. I've been thru lots of PT, but this is something EASILY I CAN DO ALONE to increase my balance, including in the kitchen. Thank you.
I hardly ever do that anymore, but that us exactly what physical therapists showed me 10 yrs ago when I was having trouble. I will start again-no way I can do 20 seconds anymore. THANK YOU.
Absolutely love this. I am 68 and own rental properties. Still getting up and down ladders, doing some landscaping and carpentry/painting. I’m very careful. I never reach. Get down the ladder, move it 6 inches if needed. Not very fast but getting it done. So happy to see these exercises and will incorporate into my daily. Sometimes things just resonate with you. Thanks for keeping it short!
I've been given this advice and started one leg standing. You don't even have to set aside "workout" time. You can do it anytime you're performing some "stand in one place" thing, like when brushing your teeth or doing the dishes.
I've lost track of how many times I've fallen down... mostly in the garden and occasionally with minor injuries. I have severe non-diabetic neuropathy so have issues with foot-drop and numbness. However, I've read a lot of the comments and doing this exercise consistently gives me hope. I'm 72. Thank you for posting! Clay from Illinois.
Foot drop is a part of neuropathy? I can walk across a smooth area and trip over my own feet. My foot just doesn’t seem to place correctly. Wasn’t sure what this was attributed to but I have had other issues with neuropathy.
I'm 84 and ten years ago I read that standing on one leg - with eyes closed - is the best way to maintain balance fitness into old age. I do this occasionally, but I regularly tie my shoelaces without holding on - and manage it 9 times out of ten. Mind you.I do about 6 ultra marathons a year, so I'm pretty fit - and I'm also vegan, which caused my arthritis to disappear altogether.
Paul youd If you can do it, fine, but people with balance problems can't, for more than a few seconds, anyway.That's so discouraging that most people will just give up. Such people need a better exercise. Oh, you didn't mention how long you maintain your balance. Five seconds? Forget it. By the way, I'm also 84, but an honest 84.
The great thing about one-leg balancing is that it fits in to life. Whenever there's a minute, you can use it. On the subway platform, waiting for a bus, waiting for the kettle to boil... Whenever there's a moment, do something. And standing on one leg is something you can do in public. Excellent advice!
You star! Great, simple, clear instruction. Makes total sense without all the BS padding. I'm convinced it will help 1,000's of those who have viewed. Thank you.
67 year old runner here. A few years ago, i noticed this problem (without recognizing it was about shifting weight - thank you). I wanted to strengthen muscles around the ankles. So i went from the kitchen sink to the "one leg pose" in yoga over time. This video is awesome advice.
I teach a water arthritis class for seniors . We do this exercise in the water at about chest deep. I make them raise their hands up high and close their eyes. (We are in the pool away from the pool walls). I then count to 20. We do this three different times during the 45 minute class. Everyone has told me that it has greatly improved their balance.
Thank you, what you say is very true...I am 77 and began this routine, simple, exercise 2 years ago and as a result I am able to balancemyself for more than a minute...I am no longer worried about getting out of the shower and having to dry the bottoms of my feet...its so simple to do that people just do not believe that it will work for them but it will...go ahead, try it for 1month, you certainly won't get any worse.
I was diagnosed with cervical dystonia (a "movement disorder" that makes me look like i have parkinson's disease) at 42 years old. My loss of perfect head/neck alignment we tend to take for granted has, over the years, taken a toll on my ability to walk a straight line. I'm now 67. Up until a few years ago I enjoyed roller skating which (imperceptibly) trained me to stay on my feet. Sadly, my knees don't like skating anymore. So, I'm very happy to have found your video!
@@stevehamman4465 I can relate to her knees - one of mine was turned around backwards about 10 years ago. Had surgery but since then I have gotten older and my knees are deteriorating.
I just tried this. You are so right, I did grab on to the back of the sofa. I fared better with my right leg I was able to hold it for 20 secs. The left was a disaster, only managed four seconds. Years ago I fell off a roof, multiple pelvic fractures on my left side, then two years ago a stroke that affected my left side. Lots of work needed, I am so glad I clicked on this channel, will be trying this daily now, if it continues to help I will have my 93 year old hubby start doing it. I also shuffle. Thank you, thank you for the info and such a simple explanation.
Thanks-I’m now 79-years old, a relative newcomer to ‘old age’. Regrettably, I had a knee replacement a year ago and have since learned how to fall and to walk ‘’SLOW’ in a shuffle gate. So, yeah, I think your exercise will help. Keith
As a UK NHS orthopaedic ward nurse I would hear our physios teaching elderly patients how to walk safely from proper footwear, not slip on slippers, to how to use a walking frame. My favourite was "look ahead. Not down or you will follow your nose and fall." The most difficult was, as this video mentions, to persuade them to take proper steps and not shuffle.
I've gone through three major spinal operations. The last one lasted. 8.5 hours and helped me walk again properly. This is the single best physio advise anybody ever given me. Thanks Dough!
Thanks for getting to the subject Wright away, I hate it when they have a subject and start out talking their likes and dislikes. And down the road they get to the subject.
A few months ago I experienced many falling episodes, as many as four times a day. I’m 79 years old and no matter how hard I tried I couldn’t get up. I live alone and when I fell inside my apartment I managed to “butt walk” to a phone to call 911. Several times I fell outside and had to wait in the blazing sun (90*) until someone saw me. I can’t express how devastating and embarrassing this was. Some people thought I was drunk. It turned out to be caused by an adverse reaction to a prescribed medication. My family doctor advised me to do this exercise and within a few weeks I had regained enough balance that I felt secure enough to walk with a cane for a short while. I rigorously kept up this routine several times a day and now I walk without the use of my cane and rollator. Fortunately I didn’t sustain any serious injuries but it could have been catastrophic. I still practice the exercise so I don’t regress. I wholeheartedly recommend this routine!
That's heart breaking what happened! It can be so scary to fall - and no one is around. And worse - fall in winter in snow. This actually happened to me. Luckily it was daytime so someone came along in a few minutes. I'm now practicing trying to get up from the ground. Good luck!
Yes. Thanks for the free, clear and concise great info. I’m 72 starting to become unsure. I’ve been a good walker for 10 yrs, and I don’t want to loose this.
Which is why standing on one leg is a basic yoga position, too. Does wonders for one's balance. I had a concussion a couple of years ago, and exercising standing on one leg helped enormously in regaining my sense of balance. I'm 65 now and have just tested myself: am still able to do 20 seconds without toppling over or leaning on something, but my goal now is to get to 60 seconds and maintain that for the rest of my life. 🙂
I’m 92 years old and had a balance problem for many years. I’ve tried many exercises physiotherapist have suggested without success. Just had a new hip joint along with a knee joint 30 years ago..I’ve tried all sort’s of exercises without success . I will try this exercises now and let you know how I get on. Ken S.
I learned this many years ago after suffering a stroke in my cerebellum.Thanks for reminding me again. Starting to get back to this exercise once again!!❤
I’m 78YO and was successful in balancing as you described. However, focusing my eyes hard on one object while balancing helped me achieve the 20seconds goal quickly in one week. It didn’t take me hundreds of tries to achieve the 20 seconds. The focusing is the crucial step left out of your instruction.
I have been dealing with vertigo symptoms due to benign positional vertigo for over 25 years now. For me, I not only need to balance on one foot, I also need to change my focus often so that all my body gets the balance right. But I do appreciate your input as I never thought of keeping my eyes on only one spot. That might help when I haven't done my balancing for a while, to gradually work into it. Thank you!
Agree with this. I trashed my ankle by slipping of a kerb. On crutches for a few weeks, then Physio over 18 months got it as far as it could, about 90%. I was then discharged. Started looking on line. Can't remember where I saw the tip, but it was to stand on one leg while brushing my teeth. Upper left - right leg, upper right - left leg, lower right - right leg, lower left - left leg. Swap sides the next brush. Took about too weeks to stop the wobbling and its quite a sight in the bathroom mirror with all the bits moving around. Ankle stopped hurting after about six or seven weeks. I still do it just because I can.
Thanks. I have been using this exercise for 8 years now. I count 120 seconds or so. ( every day). I learned about it at rehab after having a heart attack. ❤️.
Shuffling is bad for your brain, so THANK YOU for this. I'm 66 and have only minor balance problems but I'm going to start doing these exercises. Slowness of gait has been correlated with declining brain function. Also, swinging your arms as you walk is good for your brain, for some reason. When you shuffle, you don't swing your arms because it's an unnatural gait. So even though this exercise makes falls less likely, it also allows you to walk properly, thereby, helping your cognitive processes. Win win!
I’ve been blaming my imbalance on my knee surgeries a few years ago. It took 4 years of pain and shuffling to get to the point of qualifying for the surgeries. After seeing this video, I realize it’s an age thing. I am 79. I used to be able to catch myself and stay upright. But now if I trip, I just go down like a brick. I am so anxious to start this! Thank you!
I do a version of this but owing to eye injury and glaucoma, I do not get visual feedback. Knowing when balance has started to fail is quite difficult.
I did the exercise for a few minutes and felt good right away ....thank you millions. I was crying for the past few days due to balance from TMD. Feel good 🙏
I started doing this as a challenge, and found even tho I was right handed, I could stand on my left foot for a long time fairly easily, but more of a problem on my right foot. I found before lifting a leg, make sure you have fully transferred your whole weight to the other foot and more so toward the heel. Once a day for a few days and you should see improvements.👌😎
I cannot express how much I appreciate this vid. I am recovering from an injury and from overprotecting myself from pain got completely away from what you are talking about here, WITHOUT REALIZING IT. THANK YOU thank you TY!
I agree! I use the kitchen sink area because it is solid and stable for me to hold onto. I just lift one leg and bend the other one a few times, then alternate. I don't count, just pay attention to my muscles; when they are tired, I switch legs. Eventually, I can do more. Thank you! Our proprioceptors are important!
This is the kind of exercise I was looking for sometimes. Being an elderly person my body balance and walking is becoming unsteady. Thanks for your helpful video.
Very good old school advice. Plus once they are OK get them to always walk around the house with bare feet - stop always using slippers - older people lose the gripping sensation with toes when they always walk in slippers. Then progress to using bare feet in grass and other uneven surfaces. Old school - but it works.
And slippers can slip off your feet and trip you up too. I often think that slippers are the reason, at least some old people, shuffle around the way they do!
I am a CPT that works with older clients. I think that balance and movement are key to improving mobility and reducing the risk of falling. I agree that balance on a single leg is critical to, not only training the mind, but also improving the little ancillary muscles that support lateral movement of the feet, ankles, knees, hips, etc. I also espouse the use of dynamic movement balance such as heel to toe walking, upper body windmills and rotational exercises. This improves proprioception and the ability to react and adjust when balance is challenged. Good video!
agreed, single leg stance is great. but it needs to be put into dynamical, ambulatory situations to be most effective. Just standing still over n over on one leg will only improve balance when standing still on one leg, which we almost never do in our normal activities of daily living.
@@swak8434 each step, the heel comes into contact with the ground first, then you roll forward on your foot as your body co to yes to move forward through space and eventually push off on that same foot with the toe. It’s basically just walking straight forward as would be typical of the average persons gait. However, a lost of people will have what’s known as festinating gait, or shuffling their feet, where that typical heel to toe pattern does not occur. So it can help them improve their gait by deliberately exaggerating the normal heel to toe walking pattern (in a very closely monitored and controlled environment).
I have been doing this exercise for a few years and prevented falls. Standing on one leg exercise seems to train the brain to an alert mode to a balancing postion when leading to a fall. Just a few days ago, was gardening, thought I was been careful and it took just a second to sort of trip on a tangled hose, almost fell but before I knew it I instantly rebalanced. This exercise has come to the rescue a few times... Nevertheless as one gets over the hill, we pretty much need to watch our every step wherever we walk especially outdoors if we have balance issues.
I hear, you. Did the tripping over a hose today, managed to stay upright only because there was the post on the porch handy. I can't say the same for the fuschia in a nearby planter, total disaster.
@@Anastajia2005 No nothing to hold on to, except for the wobbly hose in my hand.... I was lucky the balancing exercise came to the rescue. I was very careless.
This is great advice. As an old bloke (72yrs old) with moderate heart failure, my walking balance, in particular, had deteriorated. I do experience a variable sit to stand blood pressure but it is balance while walking that has become something of a challenge. I will give this advice serious consideration. Cheers from Australia 👍🤠🇦🇺
I really like that it was short, simple to follow and simple to do. Had hip replacement and PT concentrated on squats, bridges and cones. I will definitely use this. Should help with confidence also.
Right On!!! I have been a ski instructor since the early 1970's. Over the years one of my favorite exercises has become having my students ski across a hill lifting their uphill foot (since balance normally needs to be on the downhill ski), and alternating each time they change directions. As you say, it's difficult at first to shift their center of mass over this foot, but becomes easier with repetition. As the years go on, I myself find that I need more and more practice! Thanks for the reminder
Thank you so much for this video. I am 73 and starting to have problems with balance I was able to do all at ,some with difficulty, needed improvement with all of the exercises. I don't want to lose more of my ability to walk and stand. I am hopeful I will eventually be able to do all the exercise at the end of 3 months and will continue daily for the rest of my life. thank you 🚶♀️🚶♀️🚶♀️😊❤️👍
This bit of advise has helped me so much in the way I run a Tai Chi form. Shifting weight from one leg to another is a key to keeping good balance while running the form.
This is excellent advice. I am 59 and I have been standing on one leg for quite a few years. Now I have increased the intensity to do pistol squats. 5 sets of 6 reps every day.
Thank you for this! My mom has fallen a few times, but (thankfully!) open to exercises. I will do these with her. I'm nearly 60... NOW is the time to start, even as I go to the gym, regularly. 👌
The next step is to close the eyes! I have found this difficult to maintain for up to 3 seconds. However last week I started to close my eyes First then stand on one leg and simply open them if I feel the balance go. I have improved a lot on my one leg goal of 15 seconds. I have been standing on one leg for 20 seconds once a day for a little over a year. (It has helped my golf...because I no longer fall on my back or wobble around at the completion of the swing). I also lift my knees high while I am doing the exercise....this week I suddenly realised I was putting my socks on while standing. Huge benefit to overall balance...for 40 just 40 seconds of my time - (I am 75 and in good health.)
I was just in PT for balance, and they had me practice poses w my eyes open then closed. Much much harder! They also had me stand on a soft rubber pad and do a few things. At home I use a big pillow serves the same purpose.
There’s magic in the air - this is exactly what i need right now. My balance has been bad since a serious stroke nine years ago when i was given exemplary care via the NHS to learn to walk again. My strength and stamina is still not good but i had thought with strengthening exercises my balance might improve some day. I’ve now seen this and will incorporate it into my exercise programme. The plasticity of the brain is the reason I can walk and use my upper body, arm and hand at least a little. I’ve subscribed and hope to find more i can do to encourage my brain to find new pathways. Thank you 🙏 😊
Good idea, I’ll add this to my preparing for skiing exercises. I’m 72, and one of the most challenging part of skiing is putting on the skis. While on the snow you snap one boot into a ski, then while balancing on the ski on the snow, you lift the other boot up, bend over scrape the snow off it’s bottom before snapping into the other ski. If you can do that, the skiing part is a breeze.
Thank you for posting this. It's great to see over 600k people have seen this video because this is, indeed, very important. Strength exercises are incredibly important to do concurrently, even if they are traditional resistance exercises without weights. I do a few yoga poses and resistance reps at least five times per week. The most important part of this is these activities (and not eating like an idiot) MUST become a part of a lifestyle change, not just something else you really *should* be doing. Make them a part of every day!
It's a great exercise. I do mine (I'm 70) while Im brushing my teeth day & night. Once can safely balance on one leg do it with your eyes closed but make sure your immediate environment is safe and that you still have something to grab should you begin to topple.
Not to put too fine a point on it but I have to lean over the sink to brush my teeth or I dribble all down my front. How do you do this exercise while brushing without holding on. I’m serious about this. I’m 78 and had foot surgery and as a consequence have lost most of my ability to balance. I’m going to do this but not while brushing.
@@normanreed572 Hi Norman, Im sorry to see you have foot problems. I too had foot surgery on both my feet for severer arthritis and would not have been able to do this prior to surgery . Luckily for me my surgery gave instant relief. As I said earlier only do this once you have good balance standing on 1 leg. I think I started by washing the dishes or wiping the bench while standing on one leg. The main thing is to do your one leg stands regularly and frequently - couple of time every day. When you can do it easily move your upper body while standing on 1 leg and gradually make it more challenging. Good luck.
Exactly! I'm struggling after a hip fracture and replacement. I've done a lot of exercises to strengthen muscles, but sometimes I feel as if I'm going to fall again just walking in my own home. This video encourages me to focus more on balancing when I'm doing my exercises at home. It's frightening to lose one's sense of balance.
Thanks for a quick, valuable lesson that didn't take 20 minutes when it only had to take 2. Yes, I agree! I used to do some yoga and tree pose was one of my favorites because I know how good it was for me. I'm 71 now and still pretty good on my feet, but I still do tree pose to keep me upright.
I heard about this exercise when I was in my 30’s. I’ve been doing my upper body exercises balancing on one leg since. I hope it pays off in the long run! Currently 66.
I can add that consciously lifting your knees as you walk provides additional balance training. This avoids the shuffle. As you gain confidence you can lift your knees higher which gives even more time on the single leg that is on the floor. (Think of marching as a goal.) It is habit forming.😃
Thank you! I’m 59, and I am beginning to have balance issues. I am active. I walk at a moderate-vigorous pace 2 miles 5 days a week and do strength training 2 days a week. And even with this I managed to fall 3 times last year. I knew I still needed to work on my balance. The best thing I like is that you included the advice to shift the weight. I never tried that, but I will now. ❤😊
Thank you! I've had OT and PT, and still have awful balance and fear of falling. I am 77, have suffered elbow and upper humerus fractures from falls. I live alone, but will work on this exercise in front of my kitchen counter.
Thank you so much. My mother is as stubborn as the day is long. I have tried to encourage her to be even slightly more active to no avail. I believe this is something she will do. I worry about her and your video has come at exactly the right time. Bless you sir.
Great video, clear, simple and short! I’m 70 and practice a similar exercise by standing to put on my underwear, pyjamas, socks, pants/shorts and shoes without anything to keep my balance. It took about 4-6 months to get good at it. Thanks for your vid 👍.
In the last few years I noticed that I make a lot of little steps especially when standing still. Now I realize that those little steps are correcting my balance almost continuously. What I need is to practice this exercise so that I can stabilize rather than continually correcting. Thanks for the advice.
What a pleasure to have someone give a “lesson” in under 5 minutes in simple, clear English with no personal jokes or stories or personal side shows.
I totally agree
I agree too right to the point
or selling a “special program”.
Agreed!!
Big DITTO Rebecca!
How refreshing, someone giving great advice on how to improove balance in less than 3 minutes and not asking for me to commit to a subscription.
My uncle taught me to brush my teeth standing on one leg. One minute brushing uppers on one leg then another minute doing lowers on the other leg. This helps my balance and my teeth get a full 2 minute brushing. It really helps!
I was just thinking along the same lines! I love multi-tasking efficiency!
I’ve been doing the same thing for years. It works and what else can you do while brushing your teeth!
@@gdhall4691 Watch clips on good health?
And this profound revelation is exactly in W H A T way relevant to the video?!
@@M21L35 Did you even watch the video? It is about balance challenge and standing on one leg to do that....
That advice is GOLD. I am 79 years old. I can stand steady on either leg for 20 seconds.
I couldn’t get to 20 seconds when I started this exercise a while ago.
Doug knows what he is talking about and delivered in a straightforward way, without the normal big sell one has to endure.
Thank you for your testimony and encouragement. I'm right behind you at 78 years old and now I'm going to work at this to do as well as you! 😊
I am also 79 years old, and I will start to improve my balance just as this great video shows!
Short and to the point. I don’t need to know bone and muscle structure, just what works ! Thanks for just getting to the actual exercise!!!
I agree with what you are saying but at the same time it’s important to understand the “why.” Too many people develop a Twitter level of knowledge, they knows tons of facts but haven’t a clue why. Bad, overly simple example but it’d be like asking someone “what is 25 divided by 5” and they give you the answer but they haven’t a clue as to how to illustrate the answer to the question - they just know the answer.
God bless you for not doing an hours video when 5 minutes will do.Thank you from 🇬🇧🙋🏻♀️🙏
You’re welcome 😊
Second the motion.
See t@@bubbahottep8644
@ne😮😮urolasticinstitute424
Thanks for GETTING TO THE POINT!
This is rare on TH-cam and very refreshing.
I’ve been experiencing balance problems. I decided to try the exercise. I thought, “This shouldn’t be that hard. 10 seconds at least should be easy.” I couldn’t hold the one leg balance for more than 4 seconds! I’m committed to doing this exercise until I can do 20 seconds. Thanks so much for this exercise. I’ve just subscribed!
You are very goodt keep people going
@user-xp6sc6su9cI'm playing it safe real estate and etf. Red Sea maybe a little bit of a wild card. On the other hand the things settle down in Ukraine and the Middle East. Somebody will make a couple bucks . that said i ain't nobody I was just watching the guy stand on one leg. Hell I do that in the shower everyday when I wash my feet.
I turn 90 this year and had started feeling a bit unsteady in my walking. I tried to stand on one leg. How hard could it be, right? It was very difficult and I spent weeks getting up to 15 seconds on each leg. I am now up to a minute. This should have been easy, but I have a new respect for those that can balance on one leg. I do this exercise 3 days a week. My plan is to just continue this exercise from now on. Oh, I should report all my confidence in walking is back. No more worries. They call this our Golden Years. Yeah right! You have to "use it or lose it". the oldest guy in our gym is 96, a WW11 vet. He looks terrific, but he works out 3 times a week. Nothing is free, you have to work for it. It is not the number of years you live but the quality of life.🤪😁
I said the exact same thing about 6 months ago! I got up and stood on one leg and fell over. I couldn't believe it! I can now stand on either leg between 40 - 60 seconds. I try to do a minute on each leg. I didn't know that if I could do it for 20 seconds, that I was good. I also move my other leg around for a challange. I feel like my ankles have gotten stronger. How
s it going for you?
How's it going?
Also, what a pleasure to have someone give important instructions without trying to charge you for something at the end! Thank you sir!
Absolutely agree
I completely agree with the previous commenter! Under five minutes. Clear English. So refreshing. Thank you!!!
As a Rehab Nurse I see our wonderful Young physios literally 'blind our elderly patients with science" which was too overwhelming for them. Can't wait to show them this vid ITS PERFECT!
THANKYOU! FOR YOUR NO NONSENSE SIMPLE APPROACH ❤️🇦🇺☮️🐨
@@williamsroberto6598 iou loop. Loop 0ppp
Hurt my back and ended up seeing a physio that assigned me a number of exercises, including this one. Religiously doing this daily had my balance and strength continually improving, and i could hold this pose longer each week. Three months later, my walking feels so much more balanced, steadier, and faster, like I'm 10-15 years younger. He's not kidding about the hundreds of times, I was terrible at this in the beginning, and this exercise of all my exercises, was the one I had the most difficulty with. Keep at it, you'll get there.
Yes! This is excellent advice.
I am in my 70s and do 'one-leg' exercises every morning. I aim for 60 seconds on each leg, turning slowly both left and right while doing so. I follow these with a 60 second exercise using both legs but standing on my toes, while also twisting and turning my body. I like to think my balance is excellent - I regularly 'bound' along rocks on the beach.
Show off 😁👍. You’ve given me something to aim for.
@@jazzman1626 Yep you got me there 🙂. I did not feel confident with my words when putting them down. On reflection, perhaps 'hop along' is a better description. Also in the interests of full disclosure, my balance exercises every morning are part of a 15 minute session of light stretches. The hardest part is sticking to an every morning regime, especially on a cold, dark winter morning here in Melbourne. I know from previous experience that if I say I will only do them every second or third day then the frequency dwindles even further. On those days I try to remember the '2-minute rule' that I watched on a TH-cam video (sorry do not have link details) which essentially says just get started and within 2 minutes you will feel more inspired to complete the set. Good luck👍
@@geoffchatfield1160
Procrastination is a thorn in my side. I sometimes say I can’t be bothered so I’ll procrastinate tomorrow 😂. I have trouble reading my Bible so I should apply your system to the reading of it. Thanks for the encouragement. God bless.
You’re an inspiration Geoff.
One leg execises is realy good, but it makes a big difference, if you do it with closed eyes.
I’m a physician and I couldn’t agree more. Not easy to begin with once mastered, it has incalculable value.The only thing I would add is once you begin to master it, start increasing the time
This was SO HELPFUL! I am 74 years old and had a bad fall recently. Now I "shuffle" - because I don't want to fall again. I need this excercise!! Thank you!
Chris I wish you well
Me too!!
Stay strong Chris!
th-cam.com/video/OQ-a6ByYhuc/w-d-xo.htmlsi=c9OkOM2po2gOV0Xa
Do you still shuffle Chris?
I appreciate this video because his tone of voice is respectful. No overload with medical terms, nor making people who don't have steady balance feel bad about it. This video is short and sweet, so it held my interest.
My comment as a former Tai Chi teacher for 20 years: THIS EXCELLENT ADVICE.
Many thanks for this video. Hopefully, seeing it is only 3 min. may add to the people clicking on it, in this 'instant gratification' world we're all navigating. And, thanks, Karen, for your comment, which inspired me to no end.
PERFECT TIMING,YESTERDAY FELL OVER INTO GARDEN LOOSEING BALANCE AFTER BENDING OVER TO PICK ROUGE WEED BETWEEN BRICK PATH,IN MY LATE 70's SO WILL ," AVE A GO"AS SOUNDS ENCOURAGING!
" Hopefully, seeing it is only 3 min. may add to the people clicking on it, in this 'instant gratification' world we're all navigating. " "'instant gratification'" be damnd! When you are as old as I am, you know your time is limited!
I wish my mother and my grandparents had the wealth of information that is now available thanks to TH-cam. They would have had a longer, better quality of life.
Yes I agree with you. I started this two years ago. My balance was not good and I was scared I'd fall . I started with a count to ten and now I do a count to forty on each leg. Three months later while out walking i noticed I was no longer scared and I was walking with more control and walking upright . It was profound as I did not know this would happen. Such a simple exercise to strengthen ones core. Blessings from England.
Polly Brady - Thanks for your excellent comment. Greetings from Canada.
@@gord2358
Greetings to you gord235 and many blessings from England. I've lived in Canada, a beautiful country and people. May God keep you safe always.
And 3 minutes on each side helps to build bone mass reducing osteo
This is encouraging! My physical therapist had me doing this, but I’ve slowly quit since the end of therapy. Gonna get back into gear! Thanks
@@brynpookc1127 blessings to you Bryn from England.
I'm an active 75-yr-old male. I have plenty of opportunity to do this exercise, and I thank you for telling us about it.
My comment as a Senior Fitness Instructor for 10+ years: THIS IS EXCELLENT ADVICE.
Thank you for posting 👌🏼
I appreciate that!
Do you think this would work on someone who is deaf in one ear and constantly off balance? I'm 60, completely deaf in my left ear and this past year I've gotten really tipsy. I can just be standing there and start to tip over...it's really weird and sort of scary (it looks like I've been drinking...embarrassing). I'm constantly bruising myself from falling into something. I've always had this problem, but not to this extent. I'll start working on this exercise with hopes of it helping, but if you could tell me if this exercise would work with this problem, that would be wonderful. Thanks : ) _should I see a neurologist?_
@@neurolasticinstitute424 Doug, I have read many of the comments under this video, and I want to call something to your attention. Several people have said to stand on one leg while brushing your teeth. For people who have balance issues already, what they are saying is do this exercise while holding a stick in your mouth. That strikes me as being potentially very dangerous.
@@libbyworkman3459 u can after Brushing.. Empty Stomach.. Hav been doing
@@LifesPeachy321 I'm also deaf in one ear and blind in one eye. I am 73 and had a stroke. The older I get the more balance issues I have. Just starting this exercise and it already seems to help. But need to be diligent!
I agree. I am a Physical Therapist who had a stroke almost 2 years ago. After 8 months of Physical & Occupational Therapies my muscle strength is good and equal on both sides of my body. My balance is still affected by the stroke. I have been concentrating on doing single leg standing balance because I feel this is going to be what helps me get to full recovery.
This totally works! I had a stroke in 19 and it was the most helpful exercise to restore my balance. When I notice I'm starting to get a little wobbly, I start redoing these and man does it work!
I AM 70 AND IVE TAKEN A FEW FALLS IN MY LATER LIFE SO I WILL TRY IT MYSELF AND SEE IF IT WORKS. GLAD IT WORKS FOR YOU.
Brilliant! One suggestion. Use eyes to focus on any fixed object. Eg great when learning to windsail. Focus on a point on the shore to steady your balance
A clear concise presentation- without the usual mumbo jumbo- easy to follow and will give it a go
I fish on trout/salmon rivers lined with huge granite boulders. I've been "running" on boulders since I was 10. I'm 61 now. Walking or leaping across them is actually more difficult. When you lightly run across the tops of boulders, your mind naturally finds a "line", and your momentum carries you forward. I live on the US/CA border at 4,000'. I walk along the tops of logs with a running chainsaw limbing and bucking logs for firewood and for my sawmill. I built a large granite boulder firepit, pizza and bread woodfired oven enclosure with a winding granite boulder staircase (10 steps) which I run up and down carrying plates of food and drinks. I dance 4+ nights a week by the campfire. I've been skiing for 45 years and was a lead lift operator for two. I retired from education in 2019. That year I raced the fastest 9th grade runner in our school. We ran from one soccer field goalpost to the other and back. The year before she barely beat me. The second time I beat her. For years (decades) I would ask people when was the last time they skipped. Most adults just looked at me weird but couldn't recall beyond when they were a little kid. Why? Why do we stop skipping? Now I ask middle-aged people when was the last time you ran as fast as you possibly could? Same response as skipping. I run as fast as I possibly can 3-4 times each week. I have never gone to the gym (past high school wrestling). I never lift weights or jog. Instead I live in the mountains, jump over logs, bushwhack up steep mountainsides, freeclimb on boulders. My balance is great! 8-)
This is good advice. I'm 82 and in my yoga classes I teach one-legged balancing to my students every day. However, I would add - keep your standing leg's knee bent a little, focus on an object, don't hold your breath, and feel the bottom of your foot all the way to top of the head. Practice every day.
I'm 83 & needed this info. THANKS!
Yes -Tree pose! Love it! Do it everyday for at least 60 seconds on each leg, every day! 67
You might think this is a strange question, but I'm perfectly serious. Is the bent leg held in front of the body or behind the body?
@@libbyworkman3459 For Tree pose the foot of the bent leg is placed above the standing leg's knee, softly pressed on the inside of the thigh.
@@McIntoshYoga I started laughing reading your response. I will be 88 later this month. I’m in pretty good condition for an old girl. I’m not at all sure that I could put one foot on top of the other knee. I do well to stand like a stork! I am wishing that I had been taking yoga from you for a number of years. I would not be having a balance problem.
I am 86 years old. Each morning upon arising, I do 3 sets of the Yoga Tree Pose, alternating legs for a count of 20 seconds. In so doing, I have completely restored my sense of balance that I had lost when I had Covid.
I love Tree Pose too! My favorite yoga pose and helps me maintain my good balance!❤
add airplane and you will be all set for 90
I too lost my balance after recovery from Covid
Yes! I worked with an orthopedic surgeon for some years who advocated this to his patients. It is so simple but so effective if performed regularly ie every hour for every waking hour, not exhausting, not a chore just do it and reap the rewards.
How about that! Clear, concise and helpful information without having to sit through a 30 minute lesson about the history of man from the dawn of time, and lots of thanks to sponsors. I thought it couldn't be done.
Simple and encouraging. Although I workout daily my inability to balance is my downfall - no pun intended. I'm adding this simple technique to my daily workouts. As an octogenarian I thank you.
The pun was excellent! (No need to apologise, just enjoy a job well done.) (If we ain't got no humour then we ain't got nuffink, Guv.)
Great simple exercise. I'm just learning to walk again at 71 after a devastating car accident 1½ yrs ago, breaking both femurs, crushing both knees. I've been thru lots of PT, but this is something EASILY I CAN DO ALONE to increase my balance, including in the kitchen. Thank you.
I hardly ever do that anymore, but that us exactly what physical therapists showed me 10 yrs ago when I was having trouble. I will start again-no way I can do 20 seconds anymore. THANK YOU.
Absolutely love this. I am 68 and own rental properties. Still getting up and down ladders, doing some landscaping and carpentry/painting. I’m very careful. I never reach. Get down the ladder, move it 6 inches if needed. Not very fast but getting it done. So happy to see these exercises and will incorporate into my daily. Sometimes things just resonate with you. Thanks for keeping it short!
I've been given this advice and started one leg standing. You don't even have to set aside "workout" time. You can do it anytime you're performing some "stand in one place" thing, like when brushing your teeth or doing the dishes.
I've lost track of how many times I've fallen down... mostly in the garden and occasionally with minor injuries. I have severe non-diabetic neuropathy so have issues with foot-drop and numbness. However, I've read a lot of the comments and doing this exercise consistently gives me hope. I'm 72. Thank you for posting! Clay from Illinois.
Foot drop is a part of neuropathy? I can walk across a smooth area and trip over my own feet. My foot just doesn’t seem to place correctly. Wasn’t sure what this was attributed to but I have had other issues with neuropathy.
I'm 84 and ten years ago I read that standing on one leg - with eyes closed - is the best way to maintain balance fitness into old age. I do this occasionally, but I regularly tie my shoelaces without holding on - and manage it 9 times out of ten. Mind you.I do about 6 ultra marathons a year, so I'm pretty fit - and I'm also vegan, which caused my arthritis to disappear altogether.
Wonderful!
Good for you Paul!
Paul youd
If you can do it, fine, but people with balance problems can't, for more than a few seconds, anyway.That's so discouraging that most people will just give up. Such people need a better exercise. Oh, you didn't mention how long you maintain your balance. Five seconds? Forget it. By the way, I'm also 84, but an honest 84.
Veganism has been criticized on TH-cam as denying your body essential molecules.
@@leonardgibney2997 Criticised on TH-cam, eh? Couldn't get a better authority than that!
In which case I must be dead. :)
The great thing about one-leg balancing is that it fits in to life. Whenever there's a minute, you can use it. On the subway platform, waiting for a bus, waiting for the kettle to boil... Whenever there's a moment, do something. And standing on one leg is something you can do in public. Excellent advice!
You star! Great, simple, clear instruction. Makes total sense without all the BS padding. I'm convinced it will help 1,000's of those who have viewed. Thank you.
67 year old runner here. A few years ago, i noticed this problem (without recognizing it was about shifting weight - thank you). I wanted to strengthen muscles around the ankles. So i went from the kitchen sink to the "one leg pose" in yoga over time. This video is awesome advice.
I teach a water arthritis class for seniors . We do this exercise in the water at about chest deep. I make them raise their hands up high and close their eyes. (We are in the pool away from the pool walls). I then count to 20. We do this three different times during the 45 minute class. Everyone has told me that it has greatly improved their balance.
Thank you, what you say is very true...I am 77 and began this routine, simple, exercise 2 years ago and as a result I am able to balancemyself for more than a minute...I am no longer worried about getting out of the shower and having to dry the bottoms of my feet...its so simple to do that people just do not believe that it will work for them but it will...go ahead, try it for 1month, you certainly won't get any worse.
I was diagnosed with cervical dystonia (a "movement disorder" that makes me look like i have parkinson's disease) at 42 years old. My loss of perfect head/neck alignment we tend to take for granted has, over the years, taken a toll on my ability to walk a straight line. I'm now 67. Up until a few years ago I enjoyed roller skating which (imperceptibly) trained me to stay on my feet. Sadly, my knees don't like skating anymore. So, I'm very happy to have found your video!
M. Pam , ever heard of ,Ataxia ? Might be worth a look. It's also a form of Parkinson's. With many different types! Good health to you.
@@stevehamman4465 I can relate to her knees - one of mine was turned around backwards about 10 years ago. Had surgery but since then I have gotten older and my knees are deteriorating.
I just tried this. You are so right, I did grab on to the back of the sofa. I fared better with my right leg I was able to hold it for 20 secs. The left was a disaster, only managed four seconds. Years ago I fell off a roof, multiple pelvic fractures on my left side, then two years ago a stroke that affected my left side. Lots of work needed, I am so glad I clicked on this channel, will be trying this daily now, if it continues to help I will have my 93 year old hubby start doing it. I also shuffle. Thank you, thank you for the info and such a simple explanation.
Thanks-I’m now 79-years old, a relative newcomer to ‘old age’. Regrettably, I had a knee replacement a year ago and have since learned how to fall and to walk ‘’SLOW’ in a shuffle gate. So, yeah, I think your exercise will help. Keith
Man, do I need this. Thanks for being succinct. Thanks too for quantifying it with "20 seconds."
As a UK NHS orthopaedic ward nurse I would hear our physios teaching elderly patients how to walk safely from proper footwear, not slip on slippers, to how to use a walking frame. My favourite was "look ahead. Not down or you will follow your nose and fall." The most difficult was, as this video mentions, to persuade them to take proper steps and not shuffle.
Treating symptoms instead of the CAUSE! Its the American way!
@@Mudbug2000 The UK way, apparently...
I've gone through three major spinal operations. The last one lasted. 8.5 hours and helped me walk again properly. This is the single best physio advise anybody ever given me. Thanks Dough!
I am 79 and in the last few months have become afraid of falling. I plan to start doing this exercise. Thank you for this info. Subscribed.
Thanks for getting to the subject Wright away, I hate it when they have a subject and start out talking their likes and dislikes. And down the road they get to the subject.
A few months ago I experienced many falling episodes, as many as four times a day. I’m 79 years old and no matter how hard I tried I couldn’t get up. I live alone and when I fell inside my apartment I managed to “butt walk” to a phone to call 911. Several times I fell outside and had to wait in the blazing sun (90*) until someone saw me. I can’t express how devastating and embarrassing this was. Some people thought I was drunk. It turned out to be caused by an adverse reaction to a prescribed medication. My family doctor advised me to do this exercise and within a few weeks I had regained enough balance that I felt secure enough to walk with a cane for a short while. I rigorously kept up this routine several times a day and now I walk without the use of my cane and rollator. Fortunately I didn’t sustain any serious injuries but it could have been catastrophic. I still practice the exercise so I don’t regress. I wholeheartedly recommend this routine!
That's heart breaking what happened! It can be so scary to fall - and no one is around. And worse - fall in winter in snow. This actually happened to me. Luckily it was daytime so someone came along in a few minutes. I'm now practicing trying to get up from the ground. Good luck!
Really concise and to the point. I haven't the patience to \wade through a 2 hour Podcast for a cogent tip....this tip is very cogent!!!!~
Glad it was helpful!
Yes. Thanks for the free, clear and concise great info. I’m 72 starting to become unsure. I’ve been a good walker for 10 yrs, and I don’t want to loose this.
Which is why standing on one leg is a basic yoga position, too. Does wonders for one's balance. I had a concussion a couple of years ago, and exercising standing on one leg helped enormously in regaining my sense of balance. I'm 65 now and have just tested myself: am still able to do 20 seconds without toppling over or leaning on something, but my goal now is to get to 60 seconds and maintain that for the rest of my life. 🙂
Hello 👋 Beautiful ❤️..how are you doing today and your weather condition like?
So how are you doing thus far?
Let us know.👍🏻
I’m 92 years old and had a balance problem for many years. I’ve tried many exercises physiotherapist have suggested without success. Just had a new hip joint along with a knee joint 30 years ago..I’ve tried all sort’s of exercises without success
. I will try this exercises now and let you know how I get on. Ken S.
I learned this many years ago after suffering a stroke in my cerebellum.Thanks for reminding me again. Starting to get back to this exercise once again!!❤
I’m 78YO and was successful in balancing as you described. However, focusing my eyes hard on one object while balancing helped me achieve the 20seconds goal quickly in one week. It didn’t take me hundreds of tries to achieve the 20 seconds. The focusing is the crucial step left out of your instruction.
Thanks so much for that tip. I'm glad I took a look at the comments, and I'm glad yours was the second one!
Perhaps you just see it differently I would guess. Perhaps you both have something to share
I have been dealing with vertigo symptoms due to benign positional vertigo for over 25 years now. For me, I not only need to balance on one foot, I also need to change my focus often so that all my body gets the balance right. But I do appreciate your input as I never thought of keeping my eyes on only one spot. That might help when I haven't done my balancing for a while, to gradually work into it. Thank you!
Agree with this. I trashed my ankle by slipping of a kerb. On crutches for a few weeks, then Physio over 18 months got it as far as it could, about 90%. I was then discharged. Started looking on line. Can't remember where I saw the tip, but it was to stand on one leg while brushing my teeth. Upper left - right leg, upper right - left leg, lower right - right leg, lower left - left leg. Swap sides the next brush. Took about too weeks to stop the wobbling and its quite a sight in the bathroom mirror with all the bits moving around. Ankle stopped hurting after about six or seven weeks. I still do it just because I can.
Thanks. I have been using this exercise for 8 years now. I count 120 seconds or so. ( every day).
I learned about it at rehab after having a heart attack. ❤️.
Shuffling is bad for your brain, so THANK YOU for this. I'm 66 and have only minor balance problems but I'm going to start doing these exercises. Slowness of gait has been correlated with declining brain function. Also, swinging your arms as you walk is good for your brain, for some reason. When you shuffle, you don't swing your arms because it's an unnatural gait. So even though this exercise makes falls less likely, it also allows you to walk properly, thereby, helping your cognitive processes. Win win!
I’ve been blaming my imbalance on my knee surgeries a few years ago. It took 4 years of pain and shuffling to get to the point of qualifying for the surgeries. After seeing this video, I realize it’s an age thing. I am 79. I used to be able to catch myself and stay upright. But now if I trip, I just go down like a brick. I am so anxious to start this! Thank you!
I do a version of this but owing to eye injury and glaucoma, I do not get visual feedback.
Knowing when balance has started to fail is quite difficult.
🥰
I know what you mean!
M
I did the exercise for a few minutes and felt good right away ....thank you millions. I was crying for the past few days due to balance from TMD. Feel good 🙏
I started doing this as a challenge, and found even tho I was right handed, I could stand on my left foot for a long time fairly easily, but more of a problem on my right foot. I found before lifting a leg, make sure you have fully transferred your whole weight to the other foot and more so toward the heel. Once a day for a few days and you should see improvements.👌😎
I cannot express how much I appreciate this vid. I am recovering from an injury and from overprotecting myself from pain got completely away from what you are talking about here, WITHOUT REALIZING IT. THANK YOU thank you TY!
thank you!
Finally someone gets what I'm going through. Thank you! Will try it .
I agree! I use the kitchen sink area because it is solid and stable for me to hold onto. I just lift one leg and bend the other one a few times, then alternate. I don't count, just pay attention to my muscles; when they are tired, I switch legs. Eventually, I can do more. Thank you! Our proprioceptors are important!
This is the kind of exercise I was looking for sometimes. Being an elderly person my body balance and walking is becoming unsteady. Thanks for your helpful video.
Very good old school advice. Plus once they are OK get them to always walk around the house with bare feet - stop always using slippers - older people lose the gripping sensation with toes when they always walk in slippers. Then progress to using bare feet in grass and other uneven surfaces. Old school - but it works.
Bob, your bare feet advice is a damn good idea; I have found that to be very true.
And slippers can slip off your feet and trip you up too. I often think that slippers are the reason, at least some old people, shuffle around the way they do!
I am a CPT that works with older clients. I think that balance and movement are key to improving mobility and reducing the risk of falling. I agree that balance on a single leg is critical to, not only training the mind, but also improving the little ancillary muscles that support lateral movement of the feet, ankles, knees, hips, etc. I also espouse the use of dynamic movement balance such as heel to toe walking, upper body windmills and rotational exercises. This improves proprioception and the ability to react and adjust when balance is challenged. Good video!
agreed, single leg stance is great. but it needs to be put into dynamical, ambulatory situations to be most effective. Just standing still over n over on one leg will only improve balance when standing still on one leg, which we almost never do in our normal activities of daily living.
What do you mean by heel to toe walking ?
@@swak8434 each step, the heel comes into contact with the ground first, then you roll forward on your foot as your body co to yes to move forward through space and eventually push off on that same foot with the toe. It’s basically just walking straight forward as would be typical of the average persons gait. However, a lost of people will have what’s known as festinating gait, or shuffling their feet, where that typical heel to toe pattern does not occur. So it can help them improve their gait by deliberately exaggerating the normal heel to toe walking pattern (in a very closely monitored and controlled environment).
Where do I learn rotational exercises, paul?
I've included one-leg stands and toe rises into my exercise routines for a long time, but never consistently. Now I will, with greater frequency!
I have been doing this exercise for a few years and prevented falls. Standing on one leg exercise seems to train the brain to an alert mode to a balancing postion when leading to a fall. Just a few days ago, was gardening, thought I was been careful and it took just a second to sort of trip on a tangled hose, almost fell but before I knew it I instantly rebalanced. This exercise has come to the rescue a few times... Nevertheless as one gets over the hill, we pretty much need to watch our every step wherever we walk especially outdoors if we have balance issues.
Yes we do ,tripped over the hoover wire and now have a torn meniscus
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I hear, you. Did the tripping over a hose today, managed to stay upright only because there was the post on the porch handy. I can't say the same for the fuschia in a nearby planter, total disaster.
@@lakshmanrao666 9
@@Anastajia2005 No nothing to hold on to, except for the wobbly hose in my hand.... I was lucky the balancing exercise came to the rescue. I was very careless.
This is great advice. As an old bloke (72yrs old) with moderate heart failure, my walking balance, in particular, had deteriorated. I do experience a variable sit to stand blood pressure but it is balance while walking that has become something of a challenge. I will give this advice serious consideration. Cheers from Australia 👍🤠🇦🇺
I really like that it was short, simple to follow and simple to do. Had hip replacement and PT concentrated on squats, bridges and cones. I will definitely use this. Should help with confidence also.
Right On!!! I have been a ski instructor since the early 1970's. Over the years one of my favorite exercises has become having my students ski across a hill lifting their uphill foot (since balance normally needs to be on the downhill ski), and alternating each time they change directions. As you say, it's difficult at first to shift their center of mass over this foot, but becomes easier with repetition. As the years go on, I myself find that I need more and more practice! Thanks for the reminder
Thank you so much for this video. I am 73 and starting to have problems with balance I was able to do all at ,some with difficulty, needed improvement with all of the exercises. I don't want to lose more of my ability to walk and stand. I am hopeful I will eventually be able to do all the exercise at the end of 3 months and will continue daily for the rest of my life. thank you 🚶♀️🚶♀️🚶♀️😊❤️👍
This bit of advise has helped me so much in the way I run a Tai Chi form. Shifting weight from one leg to another is a key to keeping good balance while running the form.
This is excellent advice. I am 59 and I have been standing on one leg for quite a few years. Now I have increased the intensity to do pistol squats. 5 sets of 6 reps every day.
Thank you for this! My mom has fallen a few times, but (thankfully!) open to exercises. I will do these with her. I'm nearly 60... NOW is the time to start, even as I go to the gym, regularly. 👌
The next step is to close the eyes! I have found this difficult to maintain for up to 3 seconds. However last week I started to close my eyes First then stand on one leg and simply open them if I feel the balance go. I have improved a lot on my one leg goal of 15 seconds.
I have been standing on one leg for 20 seconds once a day for a little over a year. (It has helped my golf...because I no longer fall on my back or wobble around at the completion of the swing).
I also lift my knees high while I am doing the exercise....this week I suddenly realised I was putting my socks on while standing.
Huge benefit to overall balance...for 40 just 40 seconds of my time - (I am 75 and in good health.)
I was just in PT for balance, and they had me practice poses w my eyes open then closed. Much much harder! They also had me stand on a soft rubber pad and do a few things. At home I use a big pillow serves the same purpose.
Yes! He got to the point! I appreciate that. I learned something very valuable today. I’m 88+.
There’s magic in the air - this is exactly what i need right now.
My balance has been bad since a serious stroke nine years ago when i was given exemplary care via the NHS to learn to walk again. My strength and stamina is still not good but i had thought with strengthening exercises my balance might improve some day. I’ve now seen this and will incorporate it into my exercise programme. The plasticity of the brain is the reason I can walk and use my upper body, arm and hand at least a little. I’ve subscribed and hope to find more i can do to encourage my brain to find new pathways. Thank you 🙏 😊
Good idea, I’ll add this to my preparing for skiing exercises. I’m 72, and one of the most challenging part of skiing is putting on the skis. While on the snow you snap one boot into a ski, then while balancing on the ski on the snow, you lift the other boot up, bend over scrape the snow off it’s bottom before snapping into the other ski. If you can do that, the skiing part is a breeze.
Thank you for posting this. It's great to see over 600k people have seen this video because this is, indeed, very important. Strength exercises are incredibly important to do concurrently, even if they are traditional resistance exercises without weights. I do a few yoga poses and resistance reps at least five times per week. The most important part of this is these activities (and not eating like an idiot) MUST become a part of a lifestyle change, not just something else you really *should* be doing. Make them a part of every day!
Thank you. Im 82 and this is what I was missing. I will get better at walking thanks to your video.
Wonderful!
It's a great exercise. I do mine (I'm 70) while Im brushing my teeth day & night. Once can safely balance on one leg do it with your eyes closed but make sure your immediate environment is safe and that you still have something to grab should you begin to topple.
Great idea about closing they eyes. That makes a huge difference.
Not to put too fine a point on it but I have to lean over the sink to brush my teeth or I dribble all down my front. How do you do this exercise while brushing without holding on. I’m serious about this. I’m 78 and had foot surgery and as a consequence have lost most of my ability to balance. I’m going to do this but not while brushing.
@@normanreed572 Hi Norman, Im sorry to see you have foot problems. I too had foot surgery on both my feet for severer arthritis and would not have been able to do this prior to surgery . Luckily for me my surgery gave instant relief. As I said earlier only do this once you have good balance standing on 1 leg. I think I started by washing the dishes or wiping the bench while standing on one leg. The main thing is to do your one leg stands regularly and frequently - couple of time every day. When you can do it easily move your upper body while standing on 1 leg and gradually make it more challenging. Good luck.
maybe standing inside a corner in the room
Exactly! I'm struggling after a hip fracture and replacement. I've done a lot of exercises to strengthen muscles, but sometimes I feel as if I'm going to fall again just walking in my own home. This video encourages me to focus more on balancing when I'm doing my exercises at home. It's frightening to lose one's sense of balance.
Great info, thanks! I'm 71 and starting to have balance issues. I'll definitely try these exercises.
Great info that can not only improve balance but save a life.
Thanks for a quick, valuable lesson that didn't take 20 minutes when it only had to take 2. Yes, I agree! I used to do some yoga and tree pose was one of my favorites because I know how good it was for me. I'm 71 now and still pretty good on my feet, but I still do tree pose to keep me upright.
I heard about this exercise when I was in my 30’s. I’ve been doing my upper body exercises balancing on one leg since. I hope it pays off in the long run! Currently 66.
I can add that consciously lifting your knees as you walk provides additional balance training. This avoids the shuffle. As you gain confidence you can lift your knees higher which gives even more time on the single leg that is on the floor. (Think of marching as a goal.) It is habit forming.😃
Great tip!
Thank you! I’m 59, and I am beginning to have balance issues. I am active. I walk at a moderate-vigorous pace 2 miles 5 days a week and do strength training 2 days a week. And even with this I managed to fall 3 times last year. I knew I still needed to work on my balance. The best thing I like is that you included the advice to shift the weight. I never tried that, but I will now. ❤😊
Quality presentation I am a senior citizen and do this at the Gym just about every day
Thanks so much!! I'm 75 and noticing my balance "ain't what it used to" 🙂 I really needed your good advice, thanks so much!
Thank you! I've had OT and PT, and still have awful balance and fear of falling. I am 77, have suffered elbow and upper humerus fractures from falls. I live alone, but will work on this exercise in front of my kitchen counter.
Thank you so much. My mother is as stubborn as the day is long. I have tried to encourage her to be even slightly more active to no avail. I believe this is something she will do. I worry about her and your video has come at exactly the right time. Bless you sir.
Oh wow… your suggestion has been taken to heart. Clear and concise…one exercise at a time. Thank you! A 79er fan.
The best exercise I have ever heard!!!!!!!
It changed my life!
Great video, clear, simple and short! I’m 70 and practice a similar exercise by standing to put on my underwear, pyjamas, socks, pants/shorts and shoes without anything to keep my balance. It took about 4-6 months to get good at it. Thanks for your vid 👍.
In the last few years I noticed that I make a lot of little steps especially when standing still. Now I realize that those little steps are correcting my balance almost continuously. What I need is to practice this exercise so that I can stabilize rather than continually correcting. Thanks for the advice.
I ❤ this video !!! Simple, educative, and short enough 👍👏🙏