You\u2019re not a flamingo, so why would you worry about your ability to balance on one leg?<\/p>\n
\u201cBalance is one of the clearest indicators of how well the body is functioning day to day,\u201d says Yancy Culp, Spartan DEKA<\/a> co-creator and senior director, who\u2019s also trained many of the top obstacle course racers.<\/p>\n <\/p>\n \u201cIt underpins confidence in movement, reduces risk of falls, and becomes increasingly important as we age.\u201d<\/p>\n Latest Videos FromFit&Well<\/p>\n It\u2019s why standing on one leg while doing a task is the first of Culp\u2019s five fitness litmus tests, a way of helping people assess if they\u2019ve got all the bases covered (the others cover cardio fitness, strength and mobility).<\/p>\n \u201cIf you struggle to stay steady while doing a task such as tying your shoe, it can be a sign that your balance and coordination need attention. The good news is that balance is something you can improve with practice\u2014standing on one leg regularly can help you build your balance and coordination.\u201d<\/p>\n You may like<\/p>\n I\u2019m proof that this simple prescription works.<\/p>\n After I edited an article on the old man test<\/a>, I tried it and realized I couldn\u2019t put on a sock and shoe while standing on one leg.<\/p>\n All I did to remedy this was to almost always put on my socks while standing on one leg. It took months, but my balance has noticeably improved.<\/p>\n However, what if you\u2019re not comfortable standing on one leg at all?<\/p>\n Culp has suggested two simple drills that, when practiced consistently and with the difficulty progressed gradually, should help you see a similar improvement.<\/p>\n What to read next<\/p>\n Two balance drills1. Delayed walking<\/p>\n \u201cMany don\u2019t think about it, but walking requires balance and coordination skills that we developed at a very early age,\u201d says Culp.<\/p>\n \u201cIt\u2019s a contralateral movement that requires opposite limbs working together to produce movement.<\/p>\n \u201cFor several minutes every day, do what I call delayed walking. Walk very slowly so that you\u2019re forced to balance on one foot for a longer period of time compared to your normal walking pace during your leg transitions.<\/p>\n \u201cDuring every session, challenge yourself to increase the amount of time for each step transition. Your balance will definitely improve!\u201d<\/p>\n