Try these 11 balance exercises created especially for older adults to help reduce the risk of falls. Falls are one of the leading causes of injury among people aged 65 and above. These movements support better balance and help develop muscle strength, both of which are vital for maintaining independence and staying safe as you grow older.
Why Good Balance Is Important
Having strong balance allows you to move with confidence during daily tasks. It lowers the chances of falling and supports an active lifestyle. Well-developed muscles help protect your joints and make it easier to regain stability if you begin to lose your balance.
11 Balance Exercises to Try
1. Controlled Weight Shifts for Body Awareness
This exercise helps you become more aware of how your body moves and responds to changes in weight. Improving this awareness strengthens balance control and supports safer movement during everyday activities.
2. Standing Heel Lifts for Ankle Strength and Stability
Heel lifts improve balance while strengthening the calf muscles, which play a key role in walking and climbing stairs.
Stand with your feet about hip-width apart. Hold onto a chair or counter if needed. Lift your heels so you are standing on the balls of your feet. Hold for one to two seconds, then slowly lower your heels back to the floor.
To increase difficulty, try lifting one foot and performing the movement on one leg at a time.
3. Gentle Forward and Backward Steps for Stability Control
Once you are comfortable shifting your weight, you can progress to stepping movements. Begin by standing with your feet hip-width apart and arms relaxed at your sides. Step your right foot forward, return to center, then step it backward and return again. Repeat the same sequence with your left foot. You may complete all repetitions on one leg or alternate legs for added challenge.
4. Feet-Together Standing to Improve Core Balance
Standing with your feet together creates a smaller base of support, making balance more challenging. Start with your arms extended out to the sides and slowly bring your feet together until they touch. Hold this position as long as possible. As you improve, try the exercise with arms at your sides, then crossed over your chest, and eventually with your eyes closed.
5. Walking with Head Turns to Improve Coordination
This exercise trains your body to stay stable while your head moves. Walk forward at a slow pace and turn your head to look over your right shoulder, then return to center. Next, turn to look over your left shoulder. Continue alternating sides as you walk. This movement strengthens the connection between vision and balance, helping you feel steadier during daily tasks.
6. Side-to-Side Stepping for Lateral Balance Support
Stand with your feet hip-width apart and toes facing forward. Take a small step to the right, then bring your left foot to meet it. Continue stepping in the same direction, then reverse and return to your starting position. Use a counter for support if needed until you feel confident.
7. Forward Step-Ups to Build Leg Strength and Confidence
Forward step-ups help improve balance during activities like climbing stairs. Stand in front of a step or low platform. Step up with your right foot, bring your left foot up, then step down with the left foot followed by the right. Alternate which leg leads with each repetition. Hold a handrail if additional support is needed.
8. Side Step-Ups for Hip Stability and Fall Prevention
Side step-ups should be attempted only after mastering forward step-ups. Stand with your right side facing a step. Place your right foot on the step, bring your left foot up, then step back down one foot at a time. Complete 10 repetitions, then switch sides and repeat using the opposite leg.
9. Heel-to-Toe Standing for Sharper Balance Focus
This exercise increases difficulty by narrowing your base of support. Stand with your arms extended to the sides. Place your right foot directly in front of your left, heel touching toes. Hold the position as long as possible, then switch feet. To make it harder, lower your arms, cross them over your chest, or close your eyes.
10. One-Leg Standing for Overall Stability
Stand near a solid surface for safety. Shift your weight onto your left foot and lift your right foot by bending your knee. Hold your balance as long as you can, then switch legs. For added challenge, try closing your eyes or standing on a soft surface like a cushion.
11. Cross-Step Walking for Coordination and Control
Also known as the grapevine exercise, this advanced movement improves coordination. Stand with your feet hip-width apart. Cross your right leg over your left, step your left foot out to the side, then cross your right leg behind the left. Continue this pattern as you move sideways. Reverse the steps to return to your starting point.
