Simple Balance Exercises for Seniors

Balance often declines with age, but it can be improved with practice. Balance training, especially combined with strength exercises, is one of the most effective ways to reduce falls in older adults.

Safety first

• Stand next to a sturdy kitchen counter or a heavy chair you can hold
• Wear supportive shoes
• Clear the area around you
• Have someone nearby if you're unsteady
• Stop if you feel dizzy

Daily balance exercises

Start with the easiest version. Progress when you can do it steadily.

1. Feet together stand Stand with feet together, holding the support. Try to hold for 30 seconds. Progress: hold the support with one hand, then fingertips, then let go.

2. Tandem stand (heel to toe) Stand with one foot directly in front of the other, as if on a tightrope. Hold for 10 to 30 seconds. Swap feet.

3. Single-leg stand Holding the support, lift one foot slightly off the floor. Hold for up to 30 seconds. Swap legs.

4. Heel-to-toe walk Walk along the kitchen counter, placing the heel of one foot directly in front of the toes of the other. Take 10 steps.

5. Sideways walking Holding the counter, step sideways 10 steps, then back.

6. Sit-to-stand Stand up from a chair and sit down slowly, 10 times. This builds the leg strength that supports balance.

7. Heel and toe raises Holding the counter, rise up on your toes, then rock back onto your heels. 10 times.

Making it harder (only when safe)

• Reduce how much you hold on
• Turn your head slowly side to side while balancing
• Stand on a cushion (with support nearby)
• Close your eyes briefly, only with someone present and something to hold

How often?

Aim for a few minutes of balance practice every day. Short, regular practice is better than one long session.

Other activities that help

• Tai chi, which has good evidence for reducing falls
• Dancing
• Regular walking

When to see a physiotherapist

See a physiotherapist if you've fallen or nearly fallen in the past year, feel unsteady when walking, are afraid of falling, or need to hold on to furniture when moving around the house. We can assess your fall risk and give you a personalised programme.