Aging can lead to a higher risk of falls due to decreased strength. One method to assess this risk is the single-leg balance test, where an individual stands on one leg for as long as possible. According to Dr. Andy Fata-Chan, a physical therapist and founder of Moment Physical Therapy and Performance, a middle-aged adult should be able to maintain this position for around 45-60 seconds. This test is significant because many daily activities, such as running, walking, and climbing stairs, involve standing on one leg. If an individual struggles with this test, it may indicate a decline in function.
To enhance strength, balance, and mobility, Dr. Fata-Chan recommends strength training twice a week and engaging in at least 150 minutes of cardio exercise. For those looking to improve their single-leg balance, he suggests a simple strength exercise called the lateral step-down. This exercise can be done at home and targets the muscles in the thighs and backside, while also improving knee joint stability and challenging the muscles to respond to any wobbles, thereby improving balance.
To perform the lateral step-down, stand on an elevated surface such as a plyo box or the lowest stair in your home. 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, then extend your standing leg to return to the start. Repeat this movement to stand back up.
Dr. Andy Fata-Chan, PT, DPT, is an experienced physical therapist who has worked with athletes ranging from youth to professional level competitors. He shares workout ideas, health tips, and wellbeing advice in his weekly newsletters.
