Strong Bones, Steady Steps: Balance Is a Skill You Can Train

The thing nobody tells you about balance is that it is not a fixed quality you are issued at birth. It is a skill, like whistling. Stop doing it and it goes. Practise it and it comes back — often faster than you would believe.

The three-minute test

Stand next to a kitchen counter, one hand resting lightly on it. Lift one foot just off the floor. How long before you wobble? Twenty seconds is decent. Under five is your starting line, not a verdict.

Do that every morning and note the number. Watching it creep up is genuinely motivating.

Practice that does not feel like practice

• Stand on one leg while you brush your teeth. Two minutes, twice a day, free.
• Walk heel to toe along the kitchen floor. Ten steps forward, ten back, hand hovering near the counter.
• Turn your head while you walk. Sounds silly. Turning to look at something while moving is exactly how most falls happen.
• Get up from a chair without using your hands. Do it ten times a day and your legs get quietly stronger.

Balance is not about being fearless. It is about being practised.

Why shoes matter more than you think

I resisted proper walking shoes for years because they looked sensible. Then I started doing longer coastal walks and my old trainers left me with sore hips and a habit of watching my feet instead of the view.

The pair I finally bought have a wide toe box so my toes can spread, a sole with actual grip, and — crucially — they are light enough that I stop noticing them. If you buy a proper pair of walking shoes, get fitted, go up half a size, and wear them around the house for a week first.

If you have fallen before

Please mention it to your doctor, and ask about a referral to a falls prevention class. They are free in most areas, they are friendly, and they work. Doing this alone at home is fine for most people — but you deserve the professional version if you have had a scare.