When you’re young and spritely, the concept of balance isn’t something that occupies your thoughts. In fact, most of us probably took balance for granted when we were younger. We may only have thought of it briefly when we slipped on ice or tripped over something.
As we age, our bodies start to lose their ability to maintain balance. This is exacerbated by muscle loss if we’re not getting as much exercise as we used to. People also experience reduced balance after surgeries or when taking certain medications. That can lead to an increase in falls and a reduced feeling of stability.
Just because we’re getting older doesn’t mean we can’t still maintain great balance and do the things we love. Using targeted exercises can help your body build muscle that improves and supports balance. Getting better balance means understanding how balance works. Here, we’ll show you the different systems involved in balance and give you a list of the best balance exercises for seniors.
How Does Balance Work?
Whenever we move our bodies, our brains use nerves and chemical signals to communicate with different muscles. These systems work together to help us do everything from standing up, sitting down, climbing stairs, and stepping over obstacles like our grandchildren’s or pet’s toys.
The human body uses signals from different senses to help us maintain balance and prevent falls. Our eyes help us identify if we need to pick up our feet or move one way or the other. In our ears, we have canals that help the brain identify how we are positioned — whether we’re upright or lying down for example. These canals also help us gauge where we are in relation to gravity.
Our joints and muscles also help us balance throughout the day. They adjust and react to different movements, working to keep us upright and in proper alignment.
When there’s a problem in any of these systems, you may experience poor balance. For example, if you have joint pain in your hips, you may compensate by leaning forwards or backward. This can throw off your natural balance, making it easier to fall.
Fortunately, there are several simple exercises you can do to help maintain and improve your balance. Read on to find 10 balance exercises with easy-to-follow instructions.
10 Simple Balance Exercises for Seniors
When it comes to balance exercises, it’s important to start slowly. For most exercises, make sure you’re standing upright. Start by planting your feet firmly on the floor. You should feel even pressure on the balls and heels of your feet. Work on standing tall, lifting your gaze forward. Contract your stomach muscles to help support your core.
With all of these exercises, you can get additional support from a cane, walker, countertop, or another sturdy surface. Start slowly and work your way up. If you feel pain or dizziness during any of the exercises, take a break and only continue if the pain and dizziness subside. If you regularly feel pain or dizziness or it doesn’t subside after exercising, talk to your doctor.
Here are 10 exercises you can use to improve your balance. We’ve ranked them from easiest to hardest and included modifications so you can make the exercises easier or more challenging depending on your needs.
If you’re not sure where to start, talk to your doctor about doing a balance evaluation. A licensed professional can help you figure out what aspects of balance may be challenging for you and identify which exercise may be most beneficial. You can also do a balance test at home like the one provided by the CDC. If you can pass all four stages of the balance test, you can attempt the following exercises.
1. Head Rotation
Head rotations can help improve balance in situations when vision changes are involved. Stand tall with your feet in line with your hips. Gently rotate your head from left to right and then up and down for 30 seconds. If you start to feel dizzy, stop or move your head more slowly. If the dizziness doesn’t dissipate, stop the exercise and try again later. You can also try this exercise sitting down first and work your way up to doing it while standing. Check out this video for a demonstration.
2. Foot Taps
Start by standing in front of a step. You can do this at the bottom of your staircase or use a sturdy step stool instead. It’s useful to have a wall, a cane, or a strong stick on hand for support if needed.
Stand with your feet hip-width apart. Slowly lift your left leg and tap the top of the stair or step. Repeat 15 to 20 times and then switch to your right leg. As your balance improves, you can step up on the stair instead of just tapping it if you feel comfortable doing so. Check out this video for a demonstration.
3. Marching
This marching exercise can help to improve balance and movement. Stand upright and place your feet hip-width apart. Slowly bend your knee, and lift your foot until your thigh is parallel to the floor. Don’t worry if you can’t lift your thigh that high, just lift it as high as you can. You can hold on to the back of a chair for added support if needed. Alternate legs until you do 10 marches on each leg. Check out this video for a demonstration.
4. Rock the Boat
This simple exercise can help address standing balance problems. Start by standing with your feet hip-width apart, and make sure they are firmly planted on the floor. Slowly lift your left leg out to the side or behind you and hold the pose for 30 seconds. You can use a chair or cane for support if needed. Repeat on your opposite leg and do five repetitions on each side. Hold on to your leg for added support or suspend your leg in the air for a more challenging pose. Check out this video for a demonstration.
5. Clock Reach
This exercise is particularly useful for people who have poor balance because of vision problems or mobility issues. Stand with your feet shoulder-width apart and hold on to a chair with your right hand. Imagine a circle with yourself and the chair in the middle. This circle represents the face of the clock. Imagine 12 o’clock in front of you, 3 o’clock to your right, 9 o’clock to your left, and 6 o’clock behind you.
Slowly shift your weight to your right foot, lifting your left foot off the floor. Use your left hand to point to 12 o’clock, then to 9 o’clock, and then to 6 o’clock. Repeat on the left side, pointing to 12, 3, and 6 o’clock.
If you find you can’t reach all the way back to 6 o’clock, try to get as close as possible. If you want a more challenging exercise, hold a three-pound weight in your hand or use a one-pound weight on the ankle of your raised foot. Check out this video for a demonstration.
6. Alternating Vision Walks
To do this exercise, start at one end of the room and plant your feet hip-width apart. Look over your right shoulder and take four or five steps forward while maintaining this head position. Pause and turn your head to look over your left shoulder. Then, take another four or five steps. Repeat five times on each side. For a more challenging exercise, hold a weight against your chest during the exercise. Check out this video for a demonstration.
7. Single Leg Raises
For single leg raises, stand tall with your feet directly under your hips for support. Lift your left foot one inch off the floor and focus on trying not to lean to the right. Instead, keep your weight on your right leg while still maintaining an upright position. Keep your left foot raised for 10 seconds before returning it to the floor. Repeat with your right foot and do five leg raises on each side.
If it’s your first time doing this exercise, use a chair or countertop for support so you don’t topple over. As you get used to the exercise and your balance improves, you can perform the exercise without any support. You can also do a side leg raise by moving your leg directly out to your side or back leg raises by drawing your thigh back towards the ceiling for an added challenge. Check out this video for a demonstration.
8. Body Circles
This exercise involves movement that can be challenging for some older adults. Use a cane or sturdy chair for added support and stop this exercise if you feel dizzy. You can also hold on to the shoulders of a partner or loved one instead.
Begin by standing tall with your feet hip-width apart. Keeping your lower body in place and your upper body straight, gently lean forward. Lean slowly to the left, back, and right, moving your body in a circular manner. Be careful not to lean too far backwards or forwards.
You can hold your hands out like an airplane to make balancing easier. If you need more of a challenge, bring your feet closer together. Check out this video for a demonstration.
9. Grapevine
If grooving and dancing was your thing, you’re probably familiar with this move. To make the exercise more fun, you can pop in your favorite CD or use your phone to play music you can groove to while working on your balance.
To make this exercise more challenging, you’ll want to focus on moving sideways in a straight line. You can put a strip of painter’s tape on the floor or use the edging between rooms (where carpet meets tile for instance) as your guide. You can also start off by facing a countertop and using its sturdy surface as support.
Stand with your feet together facing perpendicular to the line. Keep your arms loosely at your sides. Take your left leg and slowly cross it in front of your right leg. Place your left leg firmly on the floor. Then, move your right leg and cross it behind your left leg. Keep moving like this until you reach the end of your line or the other side of the room.
If you want to make the exercise more difficult, try looking directly out in front of you instead of at the floor or your feet. Check out this video for a demonstration.
10. Sit-To-Stands
With this exercise, you’ll work on sitting and standing. Start by standing in front of a chair with your back facing the seat. Slowly sit down in the chair. Rest for a moment and then stand back up. Repeat 10 times.
You may need extra support at the beginning, but you should work towards sitting and standing without support. Start slowly and use a cane, walker, or counter to help pull yourself up and down if needed.
If you want more of a challenge, you can sit and stand without a chair by doing squats. Use your desk or another flat surface for support if needed. Check out this video for a demonstration.
Improve Balance and Stay Connected
With these balance exercises for seniors, you can build strength and develop good balance. Some people may find that balance training is more effective when combined with physical therapy. If you’ve recently had surgery — for bunions, joint pain, or mobility issues — or have a condition like arthritis, talk to a physical therapist to see if a targeted exercise program may help improve your balance.
Overall, strength training is an incredibly useful tool for fall prevention. It can help build core strength, increase muscle, and support joints. This way you can improve balance and move around easier. Incorporate these balance exercises into your daily life and exercise routine for better mobility. Other exercises that are beneficial for balance yet low impact include yoga and tai chi.
In addition to balance and strength exercises, it’s important to stay connected and stay safe. Ensure someone is looking out for you with daily check-ins using Snug.