Good balance is important for staying mobile and independent. The good news is that balance is a skill you can improve at any age with regular, simple exercises. These balance exercises take just 10 to 15 minutes and require no equipment. Perform them two to three times per week for best results.
Why Balance Tends to Decline With Age
Balance depends on three systems: your eyes, your inner ear (which senses movement and gravity), and your proprioception (the sense of where your body is in space). All three can decline with age, but exercise may improve them significantly.
Before You Begin
Perform these exercises near a wall or counter you can hold for support. If you feel dizzy or unsteady, stop and rest. If you fall or experience pain, contact your GP.
Static Balance Exercises
These help your body maintain stability while standing still.
Wall Stand
Stand about 30 centimetres from a wall, facing it. Place your hands on the wall at shoulder height. Stand upright, gradually reducing how much weight you put on your hands as your balance improves. Work towards standing with just your fingertips touching the wall, then with your hands clasped behind your back near the wall. Start with 20 to 30 seconds, gradually increasing to one minute.
Single Leg Stand
Stand near a wall. Lift one foot slightly off the ground, balancing on the other leg. Keep your hands ready to touch the wall if needed. Start with 10 to 20 seconds and gradually increase. Do this on both legs. If this is too difficult initially, stand on one leg for just a few seconds at a time.
Tandem Stance
Stand near a wall with one foot directly in front of the other, heel to toe. This is more challenging than a single leg stand. Hold this position for 20 to 30 seconds, then switch foot positions.
Dynamic Balance Exercises
These involve movement and challenge your balance in practical, everyday ways.
Marching in Place
Stand near a wall. March slowly in place, lifting your knees slightly. Gradually increase the height of your knee lift and the speed of your marching. Do this for 30 to 60 seconds.
Side Stepping
Stand near a wall facing it. Step sideways slowly, then return the other way. Gradually increase your speed. Do this for 30 to 60 seconds.
Forward and Backward Walking
Walk slowly forwards for about five metres, stop, and then walk backwards the same distance. Focus on moving slowly and deliberately. Repeat five to ten times.
Walking and Head Turns
Walk slowly forwards while slowly turning your head left and right. This challenges your balance system by moving your head while your body is moving. Do this for one to two minutes.
Sit-to-Stand
This everyday movement builds leg strength and balance together.
Sit in a sturdy chair, feet flat on the floor. Lean forwards slightly and stand up fully, keeping your back straight. Hold a position where you are standing but with knees slightly bent, then slowly lower yourself back down to sit. Perform ten to fifteen repetitions, two to three times per week.
Heel-Toe Raises
Stand near a wall. Slowly rise up onto your toes, then lower back down. After ten repetitions, shift your weight to your heels and lift your toes off the ground. Repeat ten times. Perform two to three sets.
Progression and Safety
As your balance improves, make exercises harder:
- Remove your hand support gradually
- Increase the time you hold challenging positions
- Move more slowly and deliberately
- Combine balance with other movements, like turning your head or reaching
Consistency Is Key
Balance improves with practice. Two to three sessions per week, done consistently over weeks and months, tends to produce noticeable improvements. Many older adults report fewer near-falls and increased confidence after just four to six weeks of regular balance training.
A Practical Step You Can Take Today
Try a single balance check now: stand next to a kitchen bench, lift one foot off the floor, and time how long you can hold it without grabbing the bench. That is your starting point. Repeat once a day for a week and watch the seconds add up.
Important Note
This information is general in nature and is not a substitute for professional medical advice. Please consult your GP before making changes to your health routine.