A simple technique helps train the muscles of the feet and ankles, coordination, and proprioception — the brain's ability to understand the body's position in space, [reports](https://www.today.com/health/aging/stand-1-position-brushing-teeth-age-better-orthopedic-surgeon-says-rcna594777) Today. ## Why the Doctor Brushes Teeth on One Leg Most people perceive tooth brushing solely as a daily hygiene procedure. But it can also be used for additional balance training. Orthopedic surgeon Jocelyn Wittstein recommends standing on one leg while brushing teeth and switching to the other leg after about 15 seconds. According to her, this is a convenient example of the so-called "habit stacking": an additional exercise is combined with an action that a person already performs every day. In this case, not only the large muscles of the legs are engaged. ## What Exactly is Being Trained When a person stands on one leg, the body constantly makes small adjustments to maintain balance. The muscles of the foot and ankle are activated, while the nervous system simultaneously receives information from vision, muscles, and joints. This trains proprioception — the ability to sense the position of body parts in space without the need to constantly look at them. As we age, maintaining such skills becomes especially important, as good balance helps preserve independence and reduces the likelihood of falls. ## Why Balance is Important After 65 Falls become a serious problem for older adults and can lead to fractures and prolonged recovery. That is why specialists recommend not waiting for balance problems to arise but to maintain this skill in advance. There are also interesting data on the connection between balance and overall health. In a 2022 study, the inability to stand on one leg for 10 seconds was associated with a higher risk of death over the next decade among middle-aged and older adults. However, this does not mean that the ability or inability to stand on one leg predicts lifespan. Balance is just one indicator of a person's physical condition and can depend on many factors. ## How to Start if Balance is Not Perfect Yet Do not try to brush your teeth while balancing on one leg right away. First, check how confidently you can stand on each leg. If maintaining balance is difficult, start near a wall, countertop, or other stable support. If necessary, lightly hold on with your hand. Gradually, you can rely on the support less and less. It is important to train both sides of the body, even if one leg seems significantly more stable than the other. ## When to Add Tooth Brushing If you can already stand on one leg without problems, you can combine the exercise with your morning or evening hygiene routine. While brushing teeth for about 30 seconds, you can switch the supporting leg after about 15 seconds. The main thing is not to sacrifice safety for the exercise. The bathroom floor is slippery, so this technique should only be performed in a stable position and in a safe place. ## How to Make the Exercise Harder When regular standing on one leg no longer poses a challenge, you can gradually increase the load. For example, specialists use more complex balance exercises — on unstable surfaces or with additional movements. However, closing your eyes or doing squats on one leg should only be attempted when the basic exercise is already performed confidently. More complex variations are better done not while brushing teeth, but in safe conditions where falling is unlikely. Healthy aging does not necessarily start with expensive equipment and complicated programs. Sometimes, a useful skill can be integrated into an existing habit. Brushing teeth on one leg is a simple way to regularly dedicate a few seconds to balance training, foot muscles, and coordination. But it is not worth turning this technique into a "secret to longevity." The main advantage of this habit lies elsewhere: it helps to keep balance in mind and maintain it regularly, as consistency is what matters for physical fitness with age.
