9 Simple Balance Exercises for Older Adults

Most of us do not think about balance until it starts to feel less reliable. It helps you get out of bed, climb stairs, step off a curb and reach for something without giving the movement much thought. As we get older, changes in muscle strength, vision, medicines and certain health conditions can make those everyday movements feel less steady. The good news is that balance exercises for older adults can help improve stability and confidence when they are practised regularly and at an appropriate level.

Why are balance exercises for older adults important?

Falls become more common with age, but they should not simply be accepted as an inevitable part of getting older. Current CDC data on older adult falls states that more than 14 million, or around one in four, adults aged 65 and older in the United States report falling each year. Falls are also the leading cause of injury in this age group. The World Health Organization falls fact sheet reports that adults over 60 experience the greatest number of fatal falls worldwide. WHO also identifies age as an important risk factor for serious fall-related injury. This does not mean a fall is unavoidable. The National Institute on Aging guidance on exercise identifies balance and strength exercises as useful for maintaining independence and helping prevent falls and fall-related injuries.

Are balance exercises safe to do at home?

Many people can practise balance exercises for older adults safely at home when they use an appropriate level of support. Keep a sturdy chair, wall or kitchen counter within reach and avoid practising next to stairs, slippery floors or loose rugs. If you have had a recent fall, regularly feel unsteady, experience dizziness, use a walking aid or have a neurological, joint or other condition affecting movement, check with a doctor or physiotherapist first. Balance problems can have several causes, so exercise may be only one part of the solution. Stop immediately if you feel faint, develop chest pain, become unusually short of breath or experience sudden weakness, numbness or severe pain.

What do you need before you begin?

A little preparation can make balance exercises for older adults safer and easier to practise:

• Use a sturdy chair: Choose one that does not fold, roll or slide when you hold it.

• Clear the floor: Move loose rugs, cables, bags and anything else you could trip over.

• Wear supportive footwear: Flat, secure shoes are generally safer than loose slippers.

• Use good lighting: Make sure you can clearly see the floor and surrounding objects.

• Stay away from stairs: Practise on a flat surface with enough room to move.

• Keep your phone nearby: This can be sensible if you have fallen before or are worried about stability.

• Pay attention to symptoms: Stop if you feel dizzy, faint, unusually breathless or unwell.

• Review medicines when needed: Some medicines can cause dizziness or drowsiness and increase fall risk.

• Keep your eyes open: Do not practise with your eyes closed unless a qualified professional has specifically advised you to do so.

The CDC recommends combining strength and balance activity with other fall-prevention measures such as medicine reviews, vision checks and making the home safer. CDC fall-prevention guidance

A five-minute kitchen-counter balance routine

If you are completely new to balance exercises for older adults, you do not need to begin with all nine exercises. Stand beside a sturdy kitchen counter or another stable surface and try:

• 5 sit-to-stands from a sturdy chair

• 10 heel raises

• 10 slow marches in place

• 5 side leg raises on each side

• One supported single-leg stand on each side

This routine is suitable for someone who can already stand safely with support. If you have frequent falls, severe dizziness or significant mobility problems, get individual advice before trying it.

9 balance exercises for older adults

1. Sit-to-stand

Getting up from a chair is something you may do many times every day. Sit-to-stands strengthen the thighs and hips while practising a movement that directly relates to everyday independence.

How to do it:

• Sit near the front of a sturdy chair.

• Place your feet flat on the floor, around hip-width apart.

• Lean your upper body slightly forwards.

• Push through your feet and stand.

• Slowly lower yourself back into the chair.

Start with: 5 repetitions.

If it feels difficult: Use the armrests or place your hands on your thighs for assistance.

Ready for more? Gradually reduce the amount of support from your hands.

2. Heel raises

Strong calf and ankle muscles contribute to stability while standing and walking.

How to do it:

• Stand behind a sturdy chair and hold it lightly.

• Keep your feet around hip-width apart.

• Slowly lift your heels until you are standing on the balls of your feet.

• Pause briefly and lower with control.

Start with: 10 repetitions.

If it feels difficult: Raise your heels only as far as feels comfortable.

Ready for more? Hold the raised position for about three seconds before lowering.

3. Marching in place

Marching practises moving your body weight from one leg to the other, which is an important part of walking and changing direction.

How to do it:

• Stand facing a sturdy chair or counter.

• Hold on with both hands initially.

• Lift one knee as far as feels comfortable.

• Lower it slowly.

• Repeat on the other side.

Start with: 10 marches, five on each leg.

If it feels difficult: Lift each foot only a few centimetres.

Ready for more? Use one hand for support rather than both.

4. Side leg raises

The muscles around the outside of the hips help control your pelvis and legs when walking and standing.

How to do it:

• Stand behind a sturdy chair.

• Keep your torso upright and toes pointing forwards.

• Slowly raise one leg out to the side.

• Lower it with control.

Start with: 5 to 8 repetitions on each side.

If it feels difficult: A very small lift is enough.

Ready for more? Pause briefly at the top before lowering.

5. Supported single-leg stand

Standing on one leg directly challenges balance and your ability to control your body over a smaller base of support.

How to do it:

• Stand beside a sturdy chair or countertop.

• Hold on securely.

• Shift your weight onto one leg.

• Lift the opposite foot slightly from the floor.

• Hold, then place the foot down gently.

Start with: 5 to 10 seconds on each side.

If it feels difficult: Keep the toes of the lifted foot lightly touching the floor.

Ready for more? Gradually work towards 15 to 20 seconds while keeping support within reach.

The CDC includes standing on one leg as an example of a balance activity for older adults. CDC physical activity guidance for older adults

6. Tandem stand

A tandem stand narrows your base of support, making your body work harder to remain steady.

How to do it:

• Stand beside a wall or sturdy counter.

• Place one foot in front of the other.

• Keep your weight shared between both feet.

• Hold the position, then switch which foot is in front.

Start with: 10 seconds on each side.

If it feels difficult: Leave a small sideways gap between your feet.

Ready for more? Gradually bring the feet closer to a heel-to-toe position and work towards 30 seconds.

7. Heel-to-toe walk

This exercise introduces a balance challenge while you are moving rather than standing still.

How to do it:

• Walk beside a wall or counter.

• Look ahead rather than continuously looking at your feet.

• Place one foot in front of the other.

• Continue slowly for several steps.

Start with: 5 to 8 steps.

If it feels difficult: Leave a small gap between the front heel and back toes.

Ready for more? Work towards 10 to 15 controlled steps with only light support when needed.

8. Sideways walking

Walking sideways challenges the hip muscles and requires your body to control movement in a direction that everyday forward walking does not practise as much.

How to do it:

• Stand beside a long kitchen counter.

• Hold it lightly.

• Take one controlled step sideways.

• Bring the other foot across to meet it.

• Continue for several steps, then reverse direction.

Start with: 5 steps each way.

If it feels difficult: Use smaller steps and keep both hands close to the counter.

Ready for more? Gradually reduce how much weight you place through your hands while keeping the counter within reach.

9. Step and return

This movement practises moving your centre of gravity forwards and then returning to your starting position with control.

How to do it:

• Stand beside a chair with one hand on it.

• Step forwards with one foot.

• Transfer your weight gently.

• Push back to the starting position.

• Repeat with the other leg.

Start with: 5 repetitions on each side.

If it feels difficult: Take a shorter step.

Ready for more? Progress to a slightly diagonal step once the straightforward version feels comfortable.

How often should older adults practise balance exercises?

You do not need a long workout. The NHS balance exercise guidance for older people recommends attempting its balance exercises at least twice a week and building up gradually. Current CDC physical activity guidance also says adults aged 65 and older should include aerobic activity, muscle-strengthening work and activities that improve balance each week. You do not need to perform all nine balance exercises for older adults every time. Choose a few movements that you can perform safely and repeat them regularly. As they become easier, gradually increase the duration, number of repetitions or complexity.

How can you make balance exercises more challenging?

Progress should come from reducing assistance gradually rather than suddenly removing all support.

• Sit-to-stand: Begin with the armrests, then gradually use less hand support.

• Heel raises: Start with both hands on a chair, then move towards lighter hand support.

• Marching: Begin with small knee lifts and progress to slightly higher controlled lifts.

• Single-leg stand: Start with the opposite toes touching the floor, then lift the foot completely.

• Tandem stand: Begin with the feet slightly separated and gradually move towards a heel-to-toe position.

Do not progress simply because a certain amount of time has passed. Move to the harder version only when you can perform the current exercise steadily and without feeling unsafe.

What else can help reduce fall risk?

Balance exercise is useful, but falls usually have more than one contributing factor. CDC guidance identifies lower-body weakness, walking and balance difficulties, vision problems, some medicines, poor footwear and hazards in the home as factors that can increase fall risk. That means balance exercises for older adults work best as one part of a broader approach. Reviewing medicines that make you dizzy or sleepy, having your eyesight checked, using appropriate footwear and removing trip hazards from the home can all matter. The CDC specifically recommends medicine review, vision care, strength and balance exercise and home-safety measures as practical fall-prevention steps.

Where nutrition fits

Exercise is the direct way to train balance, strength and coordination, but adequate nutrition also matters for maintaining the muscle and bone needed to stay active. A varied diet containing sufficient protein, calcium, vitamin D and other essential nutrients can contribute to healthy ageing. A supplement does not improve balance by itself and should not replace appropriate exercise or medical assessment. If poor appetite, dietary restrictions or an identified deficiency makes it difficult to meet nutrient needs, speak with a healthcare professional about whether nutritional support is appropriate.

When should you stop and seek medical advice?

Stop exercising and seek medical advice if you develop sudden dizziness, fainting, chest pain, new weakness or loss of sensation, severe shortness of breath, or a rapid deterioration in your balance. Recurrent falls also deserve assessment rather than being treated as a normal consequence of ageing. If you have become progressively less steady, a healthcare professional may need to consider more than muscle strength alone. Medicines, blood-pressure changes, vision, hearing, neurological conditions and other medical factors can all influence balance. Balance exercises for older adults can improve stability, but they cannot diagnose the reason someone is falling or feeling dizzy.

Also read

• Strong Bones After 50: Habits, Nutrition and Exercise Tips

• 7 Best Foods to Eat After 50 for Strength and Healthy Ageing

Medical Disclaimer

This article is for general educational purposes only and should not replace professional medical advice, diagnosis or treatment. Speak with a qualified healthcare professional before starting a new exercise programme if you have a history of falls, significant dizziness, use a walking aid, have recently been injured or are managing a condition that affects balance or mobility. Seek prompt medical care for sudden or rapidly worsening balance problems, fainting, chest pain, new weakness or numbness, or other significant new symptoms.