Remember Cinderella’s “Don’t Know What You’ve Got Until It’s Gone?” If you’re an older adult struggling with balance, the song’s lyrics may be ringing truer than they did back in the ‘80s. The days of once-assured things like balance might be slipping away, but thankfully, there are many exercises one can perform — with or without the best home gym equipment — for better balance in their golden years. (1)
The body’s balance relies on the contribution of many sensory systems working together. As we age, we progressively lose function in these systems, leading to imbalances. (2) Medications, gradual loss of muscle mass, inner ear problems, chronic conditions, slowed reaction time, and visual impairments are just a few ways our sensory systems can start to go haywire. While not every impairment can be remedied, balance exercises for seniors can help to improve balance, increase confidence, and decrease the risk of falls.
Key Takeaways
- One in four older adults in the U.S. fall each year; improving balance is a key factor of fall prevention. (3)
- Studies have shown that older adults who practice balance exercises can move more independently and enjoy a boost in confidence. (4)
- Some of the best senior balance exercises include standing on one leg, marching in place, and walking heel-to-toe.
8 Best Balance Exercises for Seniors
Before beginning any exercise program, take a personal assessment of your health and balance fitness to see if you should first consult a physician.
“If you already have balance issues, or if you’re concerned you might develop them, consult with your doctor,” advises Kate Meier, a certified personal trainer and BarBend editorial member. “Alert them to any falls, even if they didn’t result in injury. While the solution may be as simple as doing some exercises, it could be that there is an underlying issue that is causing you to become off-balance.”
Once you’re ready to begin balance training, Meier suggests setting yourself up for successful activity by:
- Wearing supportive shoes made for stability
- Using supportive items such as a railing or a sturdy chair
- Making sure you are feeling well (and have had adequate food and water)
Now that we know how to prepare, let’s learn how to perform the best balance exercises for seniors.
1. Standing on One Leg
Pro tips: Choose a flat, stable surface where you have enough space around you. For extra stability, stand near a wall or a sturdy chair. Aim to perform two to three sets on each leg. As your balance improves, try to increase the duration you hold each position or decrease your reliance on support.
- Stand up straight with your feet hip-width apart and engage your core muscles to help maintain stability.
- Shift your body weight onto your right leg with your foot firmly planted on the ground.
- Slowly lift your left leg off the ground by bending your knee and bringing your foot toward your buttocks. Keep your knee bent and your foot close to the standing leg to start.
- Once your left foot is lifted, hold this position for 10 to 15 seconds. Look straight ahead or slightly upwards to help with balance.
- Slowly lower your left foot back to the ground and return to the starting position.
- Switch to the left leg and repeat the exercise.
- Aim to hold the position for 10 to 15 seconds, completing two to three reps on each leg.
2. Walking Heel-to-Toe
Pro tips: Walking heel-to-toe is a great exercise for seniors. Choose a straight line on the floor to help you stay aligned (you can use a straight line on a tile floor or a piece of tape). Make sure your posture is straight, with your shoulders back, your head up, and your gaze straight forward. You can hold your arms out to the side (imagine a tightrope walker) to find good balance. Once confident, incorporate turns or increase your distance.
If you suffer from balance problems, this is a great exercise to incorporate into your daily exercise routine by walking the straight line two to four times. It helps develop coordination and strengthen the muscles used for balance, so keep practicing and you’ll likely see improvement over time.
- From a standing position, place the heel of your right foot directly in front of the toes of your left foot.
- Lift your right foot and place it ahead so that the heel of the right foot touches the toes of the left foot.
- Try to maintain good balance as you’re stepping. It might be helpful to focus your eyes on a fixed point straight ahead to help with stability.
- Continue the walk, placing each heel directly in front of the toes of the other foot.
- Take your time with each step. If you lose balance, try to regain it before continuing.
3. Sidestepping
Pro tips: Find a flat surface with enough room to move sideways without running into obstacles. Engage your core muscles to maintain balance and control, and keep your gaze forward rather than looking down at your feet. Once confident, you can increase your distance and speed, or incorporate turns. If you’re ready to progress, try using a resistance band or holding light weights for strength training.
By incorporating sidestepping into your routine, you’ll build better lateral strength and coordination, which are key for overall balance and functional movement.
- From a standing position, shift your body weight slightly to one side to prepare for the sidestep.
- Step your right foot out to the side.
- Bring your left foot to meet your right foot, maintaining the same distance between them.
- Continue stepping to the right, maintaining your balance.
- Repeat the same on the left side.
- Aim to complete two to four sidestepping walks.
4. Backwards Leg Kicks
Pro tips: Because this simple exercise requires single-leg balance, you may need to hold on to a sturdy chair or wall for extra support. Focus on engaging your core muscles and kicking in a slow, controlled manner. (This is not the time to unleash your inner karate kid.)
If you’re ready for a progression, add light ankle weights or a resistance band, or incorporate small pulses at the top of the kick.
- From a standing position, shift your body weight onto your right foot. Make sure your right knee is slightly bent to help with stability.
- Use a slow and controlled motion to extend your left leg behind you (aim for a few inches above hip level). Keep your leg straight and avoid arching your back. Keep your torso upright and avoid leaning forward or arching your back excessively.
- Slowly lower the left leg back to the starting position and repeat for eight to 10 repetitions.
- Repeat the exercise on the opposite side.
- Aim for two sets of eight to 10 leg kicks on each side.
5. Backwards Walking
Pro tips: If this is your first go at backwards walking, go slow and keep your distance short. If you struggle with balance problems, it’s best to try this near a wall, a sturdy object, or a buddy who can lend a hand. Focus on core muscle engagement, standing upright, and foot placement.
As a progression, increase your distance, or add a resistance band or light ankle weights for strength training. You could also try walking backwards on a treadmill.
- Standing upright, move your right foot back behind you — heel first — then roll the foot to the ball before setting it fully on the ground.
- Repeat the same with the left foot maintaining the same foot spacing.
- Continue stepping backward, moving one foot at a time.
- Look straight ahead rather than down at your feet to maintain balance.
- For beginners, aim to walk as far as your space allows for two to four walks.
6. Marching in Place
Pro tips: Marching in place is one of the best mobility exercises for older adults. (5) Find a flat, stable surface and wear supportive non-slip shoes. Focus on breathing naturally and keeping your torso upright.
If you’re ready for a progression, add speed, increase your duration, or add arm movements. As with any physical activity, pay attention to your breathing, and rest if feeling winded.
- Start standing with feet hip-width apart and lift your right knee towards your chest, aiming for your thigh to be slightly below parallel to the ground.
- Lower your right foot back to the ground and allow it to come back to the starting position.
- Repeat the same with the left knee.
- Continue marching in an alternate pattern lifting each knee and stepping down in a steady, rhythmic motion.
- Continue marching for 5 to 10 minutes for one of the best balance exercises with a cardio boost.
(Pssst … if you enjoyed the cardio boost of marching in place and you feel confident with your balance, you might want to scope out the best treadmills for seniors and nudge someone towards your holiday wishlist.)
7. Tree Pose
Pro tips: Find a flat, non-slippery surface (use a yoga mat if you have one handy). Stand by a sturdy chair or wall for extra support if needed. Focus on engaging your core muscles and keeping your gaze straight ahead.
As a progression, you can increase the duration of your hold, or change your foot placement from the ankle or calf to the inner thigh.
- Begin by standing with your feet together with your weight evenly distributed. Your arms should be relaxed at your sides.
- Shift your weight onto your right foot. Make sure your right knee is slightly bent to help with stability and then lift your left foot off the ground, bringing the heel toward your inner right thigh. (For beginners, place it on the inner calf or just above the ankle.)
- Once your foot is in place, focus on your balance, and stand tall and straight with your shoulders relaxed.
- Slowly reach your arms overhead, bringing your palms together.
- Focus on your breathing, engage your core muscles, and hold the pose for 20 to 30 seconds, or as long as you feel comfortable.
- Come back to the starting position and repeat the exercise on the other side.
- For beginners, aim to complete the exercise twp times on each side for 20 to 30 seconds. As you progress, increase the duration.
8. Lunges
The forward lunge and lateral lunge are recommended for older adults because they are safer than stepping, walk-through, or reverse lunging activities. They don’t require single-leg support so there is a lowered risk of falling. (6) We’ll provide the step-by-step for the forward lunge.
Pro tips: The lunge is arguably a more difficult and complex balance exercise for older adults so take your time and perform lunges next to a wall or sturdy chair for extra support if needed. (When training clients for the first time, I always have them perform lunges with support — there’s no shame in taking a modification!)
- Begin by standing with your feet hip-width apart and engage your core muscles. (Using your core strength is key in this exercise.)
- Take a step forward with your right foot, ensuring your knee is aligned over your ankle.
- Bend both knees to lower your body until your right thigh is parallel to the ground or slightly above it. Your left knee should hover just above the ground.
- Drive through your right heel to return to the starting position.
- Aim to perform five to 10 repetitions, depending on your ability, then switch to the left foot.
- For beginners, try for two sets of five to 10 lunges on each leg.
Other Ways To Improve Balance
“Doing balance-dedicated exercises is fantastic, but there are many other factors that can cause people to become off-balance, and there are steps you can take to mitigate the risk of falling,” says BarBend expert Kate Meier.
Keeping up with your annual exams, monitoring your blood pressure, talking to your physician about medications, and seeking help from a physical therapist if you have injuries are the best places to start.
If you’ve already worked through the healthcare side of things — medications, health conditions, and physical therapy — “then think about your fitness,” suggests Meier. “Do you participate in resistance training a few times a week? This can strengthen key muscles, from core muscles that keep you upright and balanced, to the small muscles in your feet that prevent ankle rolls.”
If you’re looking for exercises for older adults at home, check out the benefits of the stability ball in addition to the exercises we covered here. The stability ball is an inexpensive, yet very effective piece of lightweight equipment to have at home.
Group exercise classes like tai chi and classes that are specifically designed for older adults can be a great place to work on improving balance and fall prevention. “Or work with a personal trainer who has experience training older adults,” Meier suggests. “The focus of those sessions will include balance work in addition to resistance training — both key aspects in fall prevention.”
Improving overall strength is also a key part of staying balanced in your golden years. For strength training, implement body weight squats, sit-to-stand exercises, or work with a trainer at your gym to improve leg strength.
Final Word
For many older adults, knowing how to improve balance is a crucial part of improving quality of life. Not only does it increase overall wellness, but it also plays an important part in fall prevention. “Falls are one of the most common causes of serious injuries and even death in older adults,” explains BarBend expert Kate Meier. (7) “Working on balance is key for older adults to prevent these falls and the serious injuries that could result from them.”
Seek medical advice from experts if you have a known condition or injury before attempting to start an exercise program. Once cleared by your doctor or physical therapist, implement balance and stability exercises to improve balance, increase confidence, and lower the risk of falls. If you’re struggling with balance problems and are looking for a safe, effective workout from home, check out the best recumbent bikes for seniors, which can offer a low-impact cardio option to get your workout in safely.
FAQs: Balance Exercises for Seniors
At what age does balance start to decline?
Factors such as an individual’s lifestyle, fitness, and overall health can contribute to the start of balance decline. Studies show that while an individual may begin to lose balance earlier, the ability to recover balance and avoid a fall significantly decreases in individuals in their 50s and 60s. (8) Exercises that focus on strength, flexibility, and coordination can help maintain balance and reduce the risk of falls as you age.
What are the benefits of improving balance?
There are many benefits to improving your balance, such as enhanced mobility, increased confidence, improved cognitive function, improved posture, reduced fall risk, and better overall coordination — all of which can translate to a better quality of life.
Can you regain balance as you age?
Yes. In most cases, you can regain or preserve balance as you age by incorporating balance exercises into a regular exercise routine. (9) In addition, increasing core strength and lower body strength can help improve balance as you age. Check out some of our picks for the best core workouts.
When should you see a professional?
BarBend expert Kate Meier advises that if you’re already suffering from balance issues, or suspect that your balance is declining, it’s best to schedule an appointment with a professional who can determine the root cause. Balance decline can be associated with many different systems in the body so it’s best to be properly diagnosed — preferably before major balance issues arise.
References
- Lesinski, M., Hortobágyi, T., Muehlbauer, T., Gollhofer, A., & Granacher, U. (2015). Effects of Balance Training on Balance Performance in Healthy Older Adults: A Systematic Review and Meta-analysis. Sports Medicine, 45(12), 1721–1738.
- Sturnieks, D. L., St George, R., & Lord, S. R. (2008). Balance disorders in the elderly. Neurophysiologie Clinique, 38(6), 467–478.
- Moreland, B., Kakara, R., & Henry, A. (2020). Trends in Nonfatal Falls and Fall-Related Injuries Among Adults Aged ≥65 Years — United States, 2012–2018. MMWR Morbidity and Mortality Weekly Report, 69(27), 875–881.
- Hafström, A., Malmström, E. M., Terdèn, J., Fransson, P. A., & Magnusson, M. (2016). Improved Balance Confidence and Stability for Elderly After 6 Weeks of a Multimodal Self-Administered Balance-Enhancing Exercise Program. Gerontology and Geriatric Medicine, 2, 233372141664414.
- Kato, Y., Islam, M. M., Koizumi, D., Rogers, M. E., & Takeshima, N. (2018). Effects of a 12-week marching in place and chair rise daily exercise intervention on ADL and functional mobility in frail older adults. Journal of Physical Therapy Science, 30(4), 549–554.
- Flanagan, S. P., Wang, M. Y., Greendale, G. A., Azen, S. P., & Salem, G. J. (2004). Biomechanical Attributes of Lunging Activities for Older Adults. J Strength Cond Res, 18(3):599-605.
- Appeadu, M. K., Bordoni, B. (2023). Falls and Fall Prevention in Older Adults. Stat Pearls.
- Carbonneau, E., & Smeesters, C. (2014). Effects of age and lean direction on the threshold of single-step balance recovery in younger, middle-aged and older adults. Gait & Posture, 39(1), 365–371.
- Halvarsson, A., Dohrn, I. M., & Ståhle, A. (2014). Taking balance training for older adults one step further: the rationale for and a description of a proven balance training programme. Clinical Rehabilitation, 29(5), 417–425.
