Maintaining mobility, balance, and flexibility are cornerstone pillars of healthy aging, directly impacting our independence and quality of life. Dr. Andrew D. Huberman, Ph.D., in collaboration with @trainer2thepros, highlights a simple yet profoundly effective daily practice that can counteract substantial age-related decline in these critical areas: the “Put On (& Tie) Your Socks and Shoes While Standing Test.” This seemingly basic act, when performed consistently, engages numerous physiological systems and offers a powerful, real-world approach to preserving and enhancing our physical capabilities as we age.
The “Put On (& Tie) Your Socks and Shoes While Standing Test” is more than just a convenience; it’s a comprehensive functional movement assessment and training exercise. To perform this test, an individual must stand upright, often on one leg or by balancing carefully, and proceed to put on and tie their socks and shoes. This requires a delicate interplay of balance, proprioception (your body’s awareness of its position in space), core strength, hip and ankle mobility, and the fine motor skills necessary for tying laces. The act of lifting one leg to pull on a sock and then the other, followed by the intricate bending and balancing required to secure footwear, is a complex motor pattern that is often taken for granted until it becomes challenging.
The benefits of consistently practicing this test are multifaceted. Firstly, it directly challenges and improves balance. Standing on one leg, even for short durations, strengthens the stabilizer muscles in the ankles, knees, and hips, as well as the intrinsic muscles of the feet. This enhanced stability is crucial for preventing falls, a significant concern for older adults and a leading cause of injury and loss of independence. By engaging in this act daily, individuals are actively training their balance mechanisms, making them more resilient to unexpected shifts in their environment or body position.
Secondly, this exercise significantly enhances flexibility and range of motion. To successfully put on socks and shoes while standing, one must be able to flex their hips and knees to a sufficient degree, and their ankles need to have adequate dorsiflexion (the ability to pull the foot upward). If these movements are restricted due to stiffness or reduced flexibility, performing the test becomes difficult, serving as an immediate indicator of potential mobility limitations. Regular practice encourages the body to move through these ranges of motion, which can help to alleviate stiffness, improve joint health, and prevent the progression of conditions like arthritis.
Thirdly, the core muscles play a vital role in maintaining an upright posture and stability throughout the movement. The abdominal and back muscles work to stabilize the trunk, allowing the limbs to move freely. By engaging the core during this standing maneuver, individuals are strengthening these essential muscles, which are critical for overall body support, posture, and injury prevention. A strong core also contributes to better performance in everyday activities and reduces the risk of back pain.
Furthermore, the act of tying shoelaces while standing requires dexterity and the coordinated use of both hands and feet. This can help to maintain or improve fine motor skills, which can decline with age. The challenge of coordinating these movements while balancing adds another layer of cognitive engagement, stimulating neural pathways and promoting better brain-body connection.
The real-world applicability of this exercise cannot be overstated. It directly translates to improved performance in everyday tasks such as dressing, navigating stairs, and simply walking with greater confidence. By integrating this into a daily routine, individuals are not just performing a specific exercise; they are actively preparing their bodies for the demands of daily life, thereby offsetting the natural progression of age-related physical decline.
To maximize the benefits, consistency is key. Aim to perform the “Put On (& Tie) Your Socks and Shoes While Standing Test” every morning. If performing the full test initially proves challenging, modifications can be made. For instance, starting by holding onto a stable surface for support, or focusing on completing one side before the other. The goal is to gradually increase the difficulty and independence of the movement. As proficiency grows, one might challenge themselves further by standing on a slightly uneven surface or by closing their eyes briefly during certain phases of the movement, always prioritizing safety.
This simple, accessible practice offers a powerful pathway to preserving vitality and independence. It underscores the principle that functional movements, when integrated into daily life, are often the most effective tools for long-term health and wellness.
Source: Andrew D. Huberman, Ph.D., @trainer2thepros on Huberman Lab.
Andrew D. Huberman, Ph.D.: A quick real world test of mobility & flexibility that, were you to do it every day, would offset substantial age related decline in your mobility, balance and flexibility. Can you do the Put On (& Tie) Your Socks and Shoes While Standing Test? @trainer2thepros on Huberman Lab. #breaking
— @hubermanlab May 1, 2026
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