Are you worried about your balance as you get older? Good news! You don’t have to just accept declining balance and an increased risk of falls as part of aging. Improving your stability is possible — and it doesn’t cost a dime. In just a few minutes a day, you can work on easy exercises that help you feel more secure, confident, and mobile, no matter your age.
Many seniors fear falling, and rightfully so — the risk of falls rises dramatically after age 70. But with the right daily exercises, you can drastically improve your balance, strengthen your legs, and avoid unnecessary injuries. Ready to get started? Here are my top seven balance exercises for seniors, inspired by leading physical therapists Bob Schrupp and Brad Heineck. Pick out your favorites, do them regularly, and notice the difference for yourself!
Key Takeaways
- Balance declines with age, but simple exercises can help reverse this trend.
- Most balance exercises are safe to do with household supports and require no special equipment.
- Consistency (just minutes a day) leads to significant improvements.
- Start slow, prioritize safety, and choose exercises that feel right for you.
1. Standing on One Leg
This classic balance exercise is both simple and powerful. Stand near a sturdy surface, like a countertop or in an uncluttered corner of your house. Hold onto something if needed. Gradually shift your weight onto one foot and lift the other off the ground. Try holding your balance for 30 seconds per leg — but don’t worry if you can only manage a few seconds at first. Use both hands for support, then graduate to fingertips, one hand, and eventually no hands as your confidence builds. Repeat on both sides to work evenly. Safety first: Always have support within reach!
2. Heel-to-Toe Walking (Tandem Walk)
This move mimics walking on a tightrope and really challenges your balance. Find a long, clear area in your home (like a hallway). Place one foot directly in front of the other, so the heel touches the toe of your opposite foot. Walk forward 10 steps, then try walking backward the same way. Hold a countertop or a cane if you need extra support. If you want to step up the difficulty, look straight ahead (instead of at your feet). For advanced balance stars, you can even try closing your eyes—but only with something (or someone) to steady you!
3. Sit-to-Stand
You use this movement daily — every time you get out of a chair — so let’s make it safer and stronger! Sit in a sturdy chair with your feet flat on the ground. Move your feet back so they’re under your knees, lean forward (nose over toes!), and use your legs to stand up. If possible, avoid pushing with your arms. If it feels too hard, start with a higher chair or add a cushion. Aim for 10 slow, controlled repetitions. If you feel wobbly or need help, use your hands for support until your strength improves.
4. Heel and Toe Raises
Strengthen your calves and ankles, which are essential for steady walking. Stand near a counter or sturdy chair for support. Rise up on your tiptoes as high as you can, then slowly lower back down. Next, rock back onto your heels, lifting your toes off the floor. This back-and-forth motion challenges your balance as well as your lower leg muscles. Try 10–15 repetitions. Pro tip: Keep your posture tall and don’t let your hips shoot backward while you rock onto your heels.
5. Side Leg Kicks (Hip Abductor Strengthening)
To further challenge your balance and give your hips and thighs some love, try side leg kicks. Stand with your feet apart and hold onto a sturdy surface. Shift your weight onto one leg (keeping a slight bend in the knee) and slowly kick the other leg straight out to the side—don’t rotate your foot or twist your hips. Return your leg and repeat 10–15 times on each side. For more challenge, you can add a light ankle weight, resistance band, or even just put on your winter boots!
6. Marching in Place
Marching isn’t just for the military—it’s a fantastic way to improve your balance and coordination. Stand tall, hold onto a support if needed, and march in place, bringing your knees as high as you comfortably can. Go slowly and focus on control, not speed. Try 20–30 marches per session. Higher, slower marches are more challenging, but even small steps make a difference. If you notice your knees bumping into a cabinet or countertop, adjust your position to give yourself more space.
7. Clock Reach
This exercise is a fun way to improve dynamic balance and body awareness. Place a few strips of tape or sticky shelf liner on the floor in a circle around you (like the numbers at 12, 3, 6, and 9 o’clock). Stand in the center. Balancing on one leg, reach the other foot out to tap each “hour” on the clock, then return to center. Repeat for all directions and both legs. Start with a small “clock” for easier balance, and enlarge it as you feel steadier. Use a cane or a friend for extra support if needed.
Conclusion: Make Balance a Part of Your Day!
You don’t need fancy equipment or expensive classes to maintain strong balance as you age. These seven simple balance exercises can make a world of difference—helping you stay active, avoid falls, and feel more confident every day. Mix and match your favorites, aim for at least 3–5 minutes daily, and always put safety first. Remember, balance improves through practice. So stand tall, move with purpose, and give your body the gift of steadiness.
Feeling extra motivated? Add some of these moves throughout your day, or click for more gentle chair-strengthening routines perfect for seniors and beginners. Stay persistent and patient—your body (and your future self) will thank you!
Source: Bob Schrupp and Brad Heineck