Balance is something most of us take for granted until it starts to slip. As we age, changes in muscle strength, vision, the inner ear and reaction time can all make us less steady. The good news is that balance is a skill. Like any skill, it can improve with practice.
According to the Centers for Disease Control and Prevention, about 1 in 4 adults 65 and older reports a fall each year. Many falls can be prevented, and balance exercise is one of the most effective steps you can take.
Before you start
- Check with your doctor or a physical therapist if you have fallen recently, feel dizzy, or have a condition that affects your balance.
- Use a sturdy chair without wheels, or stand at a kitchen counter, so you always have something to hold.
- Wear supportive shoes or practice barefoot on a non-slip surface.
- Clear the area of rugs, cords and clutter.
- Have someone nearby the first few times, if you can.
Six exercises to try
Aim to practice most days. Start with the easiest version and progress slowly.
1. Standing on one foot
Stand behind the chair and hold the back with both hands. Lift one foot slightly off the floor and hold for up to 10 seconds. Switch feet. As you improve, hold with one hand, then a fingertip, then no hands, staying close to the chair.
2. Heel-to-toe walk
Stand beside a counter and rest one hand on it. Place the heel of one foot directly in front of the toes of the other, as if walking on a tightrope. Take 10 to 20 slow steps, keeping your eyes on a spot ahead of you.
3. Sit-to-stand
Sit near the front of a sturdy chair with your feet flat. Lean slightly forward and stand up slowly, using your hands on the armrests only if needed. Sit back down slowly. Repeat 5 to 10 times. This builds leg strength, which supports balance.
4. Side leg raise
Hold the back of the chair. Keeping your back straight and toes facing forward, slowly lift one leg out to the side, then lower it. Repeat 10 times on each side.
5. Back leg raise
Hold the chair and slowly lift one leg straight back without bending your knee or leaning forward. Hold for one second, then lower it. Repeat 10 times on each side.
6. Weight shifts
Stand with feet hip-width apart, holding the chair. Slowly shift your weight onto your right foot, lifting your left foot slightly, and hold for a few seconds. Return to center and switch sides. Repeat 5 to 10 times.
Make it part of daily life
You can practice balance in small moments: stand on one foot while you brush your teeth or wait for the kettle, holding the counter. Walk heel-to-toe along your hallway with a hand on the wall.
Join a class
Group programs designed for older adults can be a safe, social way to build balance. Look for evidence-based programs such as tai chi classes, A Matter of Balance, or Stepping On, often offered through Area Agencies on Aging, senior centers and YMCAs. Read tai chi for beginners.
Other ways to lower fall risk
- Have your vision and hearing checked regularly.
- Ask your doctor or pharmacist whether any of your medicines can cause dizziness or drowsiness.
- Make your home safer with good lighting, grab bars and fewer tripping hazards. Use our room-by-room checklist.
