When I ask patients if they ever practise their balance, I usually get the same response:
“Isn’t balance something you only worry about when you’re older?”
Not at all.
Balance is one of the most underrated forms of exercise. We spend hours trying to get stronger, stretch more, or improve our fitness, yet most of us never stop to train one of the most fundamental skills our body has.
The funny thing is, your balance quietly influences almost everything you do. Every step you take, every time you climb stairs, hike, run, dance, play sport, or simply stand on one leg to put your shoes on, your brain is constantly making tiny adjustments to keep you upright.
The better that system works, the more confidently and efficiently your body moves.
Ready for a challenge?
Before you keep reading, I’d love you to try this.
Stand on one leg with your arms by your sides.
No hopping. No waving your arms. Just stand.
Can you hold it for one minute?
Most healthy adults should be aiming to comfortably reach around one minute on each leg, yet many people are surprised by how difficult it is.
Now swap legs.
Did one side feel easier?
Now, if you’re confident with your balance, try it again with your eyes closed.
(Please skip this challenge if you already struggle with balance, have dizziness, or don’t feel steady on your feet.)
It’s amazing how quickly things change. Closing your eyes removes one of your biggest sources of information about where your body is in space. Suddenly your brain has to rely much more on your inner ear and the thousands of sensory receptors in your feet, joints, muscles, and fascia to keep you upright.
It’s a reminder that balance isn’t just about your legs, it’s your entire nervous system working together.
Why should younger people practise their balance?
If you’re young, it’s easy to think balance isn’t relevant yet. I’d actually argue it’s one of the best things you can train.
Balance teaches your body how to move efficiently. It improves coordination, body awareness, reaction time, and control. These are the foundations of almost every sport and every form of exercise. But for me, the benefits go far beyond performance.
One of the things I love most about balance training is that it forces me to slow down. You can’t scroll your phone while balancing on one leg. You can’t think about ten different things at once.
For those 30 or 60 seconds, your attention comes back to your body. You notice your breathing. You notice your feet gripping the floor. You notice tiny muscles switching on that you didn’t even realise existed. In a world where we’re constantly distracted, I think that’s pretty special.
Balance training makes you feel connected
As a chiropractor, I’m fascinated by how connected the body really is. When I’m balancing on one leg, I can actually feel my whole body working together.
My foot gently grips the floor. My arch lifts. My calf switches on. My glutes wake up. My core tightens without me thinking about it.
Everything is communicating.
One area that I find particularly interesting is the plantar fascia—the strong band of connective tissue on the bottom of your foot.
When your foot is actively supporting you, tension travels through the body’s fascial system. You may notice your calf, hamstrings, glutes, and deep core naturally becoming more engaged as they work together to keep you stable.
Fascia isn’t just something that wraps around muscles. It’s rich in sensory receptors that help your brain understand where your body is in space. Every time you challenge your balance, you’re training this communication system just as much as you’re training your muscles.
Instead of thinking about individual muscles working in isolation, balance reminds us that the body functions as one integrated unit.
Strength through stability
When people think about getting stronger, they often picture lifting heavier weights. That’s definitely one way to build strength. But balance gives you a different kind of strength.
It gives you stability.
It gives you confidence in your body.
It gives you the feeling that your body can react quickly, adapt, and support you no matter what life throws at it.
Personally, that’s one of my favourite feelings.
Make it a game
The best part about balance training is that it doesn’t need to feel like another workout.
You can make it as relaxing or as challenging as you like.
Try balancing while:
- Brushing your teeth.
- Waiting for the kettle to boil.
- Standing in the kitchen.
- Catching or throwing a ball.
- Turning your head side to side.
- Standing on a folded towel or cushion.
- Closing your eyes (only if it’s safe).
Experiment with different positions. Hold a yoga pose like Tree Pose or Warrior III, or create your own fun balance challenges. The more your body has to adapt, the more your coordination, stability, and body awareness improve.
See if you can beat your own time.
Challenge a friend.
Notice whether one side improves over a few weeks.
Treat it like a game rather than another item on your to-do list.
My take
Balance is one of those things we rarely think about until we begin to lose it.
It’s a bit like your eyesight or your hearing. We tend to take it for granted because it’s always there, quietly working in the background. But the moment it starts to decline, everyday tasks suddenly become much more challenging.
The good news is that balance is a skill. Like strength, flexibility, or fitness, it responds to practice. The more you challenge it, the better your brain and body learn to work together.
So don’t wait until balance becomes something you have to work on.
Work on it while you’re young. Challenge it. Play with it. Push your limits safely. See how long you can balance, try new positions, and notice how your body adapts over time.
You might be surprised to discover that improving your balance doesn’t just help you move better, but it helps you become more connected to your body, more aware of how you move, and more confident in what your body is capable of.
After all, one of the best investments you can make is in the abilities you hope you’ll never lose.
