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Stand on One Foot: Balance Exercise for Older Adults

Stand on One Foot: Balance Exercise for Older Adults — video by National Institute on Aging Play · 3:01

Video by National Institute on Aging on YouTube · Open on YouTube

A trainer coaches three older adults through single-leg standing beside a sturdy chair, table or counter: hold 10 seconds each side, then progress from two hands to one hand to fingertips.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 5

Tap a time to watch that step in the video.

  1. Set-up: hold a sturdy chair, table or counter with both hands, feet shoulder-width apart, abs in, head up. 0:03
  2. Lift one leg and hold for 10 seconds, then lower; 10 to 15 of these is usual. 0:19
  3. Try it holding on with one hand, the standing knee slightly bent and abs in. 1:03
  4. Other leg: the same 10-second holds, with a relaxed grip used only for balance. 1:36
  5. Next progression: fingertips only; keep the standing knee soft, not locked. 2:13

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold a sturdy chair, table or counter and lift one leg for 10 seconds
  • Draw your abs in, shoulders back, head up, with the standing knee slightly soft
  • Progress from two hands to one hand, then fingertips

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Hips movesstanding leg holds while the other lifts
  • Knees movesstanding knee kept soft
  • Ankles & feet movesbalancing on one foot
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a chair, table or counter with two hands, then one, then fingertips

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by National Institute on Aging; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety