We tend to think about declining balance as an issue to address when we’re older\u2014but it’s important to bolster this skill before you start having problems.<\/p>\n
\u201cBalance is one of the most underestimated components of physical health,\u201d says Ashley Katzenback<\/a>, doctor of physical therapy and owner of Cape Concierge Physical Therapy.<\/p>\n <\/p>\n \u201cYour ability to stand on one foot requires stance strength, hip stability, ankle control, core engagement, and neurological coordination.\u201d<\/p>\n Latest Videos FromFit&Well<\/p>\n Your 40s are a good time to give balance more attention, as staying steady relies on muscle strength, coordination and sensory information from your eyes, joints and inner ear\u2014all of which are still functioning well.<\/p>\n \u201cThese systems play a vitally important role in balance\u2014but removing one of these adds strain to the others,\u201d says chartered physical therapist Hassan Mohamoud<\/a> from Clearcut Physiotherapy.<\/p>\n You may like<\/p>\n Practicing balance drills now will ensure that if one of these systems falters, the others can still support you.<\/p>\n The balance drills<\/p>\n These three balance snacks take just two minutes to complete.<\/p>\n They challenge your stability and coordination, helping you stay confident on your feet whether you\u2019re running, hiking, playing sport or navigating an uneven sidewalk.<\/p>\n The moves are:<\/p>\n Single leg standHeel-to-toe walkClock reaches<\/p>\n \u201cBetween them, these three drills cover all aspects of our balance system,\u201d explains Mohamoud.<\/p>\n What to read next<\/p>\n He suggests that you practice these drills three times a week.<\/p>\n Do each drill for 30 seconds or 30 seconds per side\u2014taking you two minutes in total.<\/p>\n 1. Single leg stand<\/p>\n Set: 1 Time: 30sec each side<\/p>\n Stand near a counter or sturdy chair in case you need it.Lift your right foot slightly off the ground and hold for 30 seconds.Lower your right foot, swap legs and repeat.Make it harder by turning your head slowly side-to-side.2. Heel-to-toe walk<\/p>\n Set: 1 Time: 30sec<\/p>\n Stand near a wall for support.Walk slowly in a straight line, putting the heel of your right foot directly in front of the toes of the left one, like you are walking a tightrope.3. Clock reaches<\/p>\n Set: 1 Time: 30 sec<\/p>\n