ArcaMax

Flamingos can stand happily on one leg for up to four hours, but for many middle-aged and older adults, it's a challenge to pose on one leg for even 15 seconds, upping their risk for fall injuries.

One Mayo Clinic study of folks ages 50 and older found that in every decade, single-leg standing time drops by 17% to 21%. No wonder 25% of folks ages 65 and older take at least one tumble a year and there are about 1 million fall-related hospitalizations among older adults annually.

To improve your balance, you want to achieve a healthy weight (obesity weakens leg muscles, decreases core strength and changes your gait). It's also important to do balance-strengthening exercises.

Side planks can improve your ability to do a one-foot stance. If a full side plank is too much, modify it by holding the position from your knees instead of your feet. Either way, you'll increase core strength and spinal stability. Holding it for 20 seconds or more is optimal.

You also want to master the one-foot stance safely. If you're unsteady, start with a countertop or corner walls in front of you. Keep shoulders back, chin up, belly tight and eyes forward. Progress from using two hands to stabilize yourself, to using one fingertip on each hand, then one fingertip, and eventually go hands-free. Be patient and, over days, aim for 10, 15, and then 30-plus seconds of one-legged standing on each leg.

For more ways to prevent falls and stay agile, check out the AI coaching program at 4YOUngevity.com.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.