Physical therapist advises standing on one leg and brushing your teeth. We find out why

To add an element of fun and health to your morning routine, physical therapist and personal trainer Dr Tessa Shifflett suggests standing on one leg while brushing your teeth. Intrigued by the admission that she recommends this exercise to “almost every patient”, we wanted to learn more.

According to her, “Single-leg balance is crucial yet often forgotten! Whether you’re recovering from an injury or not, single-leg balance is important.”

In an Instagram post, she elucidated that the ability to know where your body is in space (proprioception) is often diminished after almost any back or lower extremity injury. “During recovery, strength, movement, and pain limitation is crucial, but we can’t neglect the neuromuscular aspects of recovery as well,” said Dr Shifflett.

She explained that standing on one foot requires:

*Ankle, knee, hip and core strength
*Endurance of small stabilising muscles
*Proprioceptive coordination
*Cognitive input

“Doing it while brushing your teeth is an easy and safe way to incorporate all of the above in your daily life without putting too much effort into it,” said Dr Shifflett.

What do other experts have to say?

Agreeing with her, Sonia Bakshi, nutritionist and founder DtF, said those between 18 and 39 years should be able to stand on one leg for 43 seconds, and for 40 seconds if you’re aged between 40 and 49. “You can do it at any time of the day and not necessarily when you brush. But since brushing is one of the most routine activities that requires you to stand for a few minutes, this exercise can be incorporated while keeping your safety and the space in mind,” said Bakshi.

Dr Haricharan G, senior consultant physician, HoD Internal Medicine, Gleneagles Hospitals, Lakdi Ka Pul, Hyderabad said that practicing this exercise while brushing your teeth integrates it seamlessly into your daily routine, ensuring consistency without requiring extra time. “It also adds a cognitive challenge, as maintaining balance while performing another task improves multitasking abilities and mental focus,” said Dr Haricharan.

This exercise targets the often-neglected neuromuscular aspects of recovery and daily function, said Dr Ashwani Maichand, director, Dept of orthopaedics, CK Birla Hospital, Delhi. “After any back or lower extremity injury, proprioception—or your body’s ability to sense its position in space—can be significantly diminished. While strength, movement, and pain management are key components of recovery, neuromuscular coordination is equally important. Standing on one foot engages the ankle, knee, hip, and core muscles, building strength and endurance in the smaller stabilising muscles that are vital for balance,” said Dr Maichand.

Bakshi explained that people’s ability to stand on one leg is an indicator of health and that getting better at standing on one leg can add to fitness and potentially improve lifespan. “Being able to stand on one leg is linked to increased levels of physical activity and decreased risk of falls and is associated with both quality and length of life. Around 37.3 million falls per year worldwide are severe enough to require medical attention,” said Bakshi.

Bakshi further shared that sitting or reclining while awake is associated with lower muscle strength, risk of falls, and physical function, sometimes irrespective of the amount of moderate or vigorous intensity physical activity you do. “People who sit for prolonged periods are more likely to develop type 2 diabetes, higher waist circumference and obesity,” said Bakshi.

Exercise is crucial (Source: Getty Images/Thinkstock)

Bakshi cautioned that the inability to balance on one leg for 20 seconds or longer is linked in otherwise healthy people to “an increased risk of small blood vessel damage in the brain and reduced cognitive abilities”. “Pregnancy, menopause, the diagnosis of disease, and retirement can also alter our strength and balance and ability to stay upright, mostly because of how these affect our ability and motivation to engage in regular physical activity,” said Bakshi.

Concluding, she emphasised more physical activity as one age. “The more we are physically active, the more likely we are to have good balance and of course, the wider physical, psychological, and social benefits of being regularly active are well known,” said Bakshi.

In daily activities like walking or taking the stairs, there’s always a moment when a person is balancing on one foot. “Practicing single-leg balance enhances the ability to perform these functions safely and efficiently. The exercise requires cognitive input and proprioceptive coordination, making it an excellent way to sharpen mental and physical faculties,” said Dr Maichand.

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