Are there interventions that improve this metric without training it directly? I suspect doing the exercise daily does not actually change the metrics we care about (longevity, survival rates, etc). It’s akin to using a grip strength trainer in order to improve grip strength metric, which is used as a proxy in studies for overall strength.
Here is what o3-mini suggested with the following prompt. I would be inclined to incorporate training like this and only use the balance test infrequently, say once a month or quarter, to measure progress.
Balance on one leg time is predictive of survival rates. How might one improve this metric without directly training it? Eg grip strength is often used as a proxy for overall strength as a predictor of longevity. Directly training grip strength is unlikely to have the same effect as overall strength training that indirectly improves grip strength.
Improving one-leg balance time indirectly involves enhancing the underlying systems that contribute to postural stability—namely, lower-body strength, core stability, neuromuscular coordination, and flexibility. Instead of practicing static one-leg stands, you can adopt a holistic training regimen that bolsters these foundational elements:
- Lower-Body Strength:
Compound exercises such as squats, lunges, and deadlifts develop the muscles around the hips, knees, and ankles. For example, deep squats not only increase quadriceps and glute strength but also engage stabilizing muscles that contribute to improved balance. By building strength, you enhance the structural support necessary for maintaining a steady, single-leg stance.
- Core Stability:
A robust core is essential for transferring forces and maintaining equilibrium. Exercises like planks, side planks, and dynamic movements (e.g., medicine ball rotations) train the deep abdominal and back muscles. A stable core minimizes unnecessary body sway and improves your ability to control weight shifts—a critical factor in balance performance.
- Neuromuscular Coordination:
Integrated movements that require coordination between multiple muscle groups can improve your proprioceptive feedback without being labeled “balance training.†Movements such as kettlebell swings, Turkish get-ups, or even multi-directional lunges force your body to adapt and stabilize dynamically. These exercises condition the nervous system to respond efficiently to shifts in balance during everyday activities.
- Flexibility and Mobility:
Adequate joint range of motion—especially in the ankles, hips, and lower back—allows for smoother corrective movements when balance is challenged. Incorporating dynamic stretching, yoga, or mobility drills can help reduce stiffness and improve the fluidity of movements, indirectly contributing to better balance control.
- Integrated Functional Training:
Programs that combine strength, endurance, and mobility (like functional fitness or cross-training regimens) naturally enhance balance. For instance, a circuit that blends resistance exercises with dynamic, multi-planar movements forces the body to constantly adjust, thereby training the neuromuscular system to react to changes in posture and terrain.
The rationale behind this approach is similar to how overall strength training enhances grip strength even though you’re not isolating the grip. In both cases, you’re improving a core aspect of physical function (muscular strength, coordination, stability) that then manifests in better performance on a specific metric—in this case, balance on one leg. Over time, as your muscles, joints, and nervous system become more resilient and adaptive, you’ll likely see improvements in balance without the need to focus exclusively on single-leg stands.
