22 of the Best Balance Exercises for Senior Citizens
Balance exercises for seniors should be included in every exercise program for aging well because they can help to prevent falls by improving balance. Before starting a balance program, consult with a medical professional—especially if you have vertigo, chronic dizziness, ear infections, Meniere's disease, or take medications that could put you at a higher risk of a fall.
Level 1: Static Balance Exercises
Static balance exercises are a great place to start because they help to develop a strong base for dynamic (moving) exercises later on. For stability, you can use the back of a chair, countertop, wall, walker, or walking cane—any surface or mobility aid that doesn't have wheels. Before beginning these exercises, take the CDC balance test to ensure that you'll be able to perform them safely, and try the exercises in the company of someone you trust.
Standing Feet Together
With the back of a chair in front of you for safety, stand with your feet together and look straight ahead.
Hold this position for up to 2 minutes.
Tandem Stance
With the back of a chair in front of you for safety, stand with one foot in front of the other, the toes of the back foot touching the heels of the front foot.
Hold for 1 minute, looking straight ahead.
Repeat with the other foot in front. Perform the exercise 2 or 3 times.
Single-Leg Stance
Starting with your feet together, raise one foot off the ground.
Contract your stomach muscles and look straight ahead, maintaining your center of gravity over the foot that's on the floor (i.e. not leaning over).
Hold for 1 minute on each side.
Perform the exercise 2 or 3 times.
Rock the Boat
Stand tall with your feet hip-width apart.
Raise your arms until your hands are parallel to the floor.
Bend one knee and raise your foot towards your bottom.
Hold for 30 seconds.
Repeat on the other leg.
Perform the exercise 2 or 3 times on each side.
Tree Pose
Stand tall with your feet together.
Place your arms and hands in a comfortable position.
Raise one foot to touch your ankle, shin, or thigh (not your knee).
Hold for up to a minute.
Repeat on the other leg.
Balancing Wand
Start in a seated position.
Extend one arm out in front of you.
Balance a broomstick in the palm of your hand.
Balance the stick for as long as you can.
Repeat with the other arm.
Perform the exercise 5 to 10 times.
Level 2: Partial-Body Dynamic Balance Exercises, Standing
Once you can maintain balance with the static exercises above, you can try these dynamic exercises. Make sure that you have the back of a chair in front of you that you can grab if you start to feel unsteady.
Head Rotation
Stand tall, feet hip-width apart, and look at something directly in front of you.
Slowly move your head up, then down, then right, then left for a total of around 30 seconds, maintaining your balance.
Toe Lifts
Start with your feet hip-width apart.
Slowly lift your toes, maintaining your balance.
Hold for 10 seconds.
Repeat 10-15 times.
Heel Lifts
Start with your feet hip-width apart.
Slowly lift your heels, maintaining your balance.
Hold for 10 seconds.
Repeat 10-15 times.
Foot Taps
Stand in front of a step.
Carefully raise your left foot and tap the step with your toes, 15 to 20 times.
Repeat with your right foot.
Stair Taps
Once you've mastered foot taps, step up onto the step with one foot, bringing the other foot up to join the first. Step down from the step in the same order. Perform the exercise 15 to 20 times on each side.
Single-Leg Raises
Stand tall, contract your abdominal muscles, and look straight ahead.
Slowly lift one leg out in front of you and hold for up to 10 seconds.
Repeat 10 times on each side.
Modification: This balance exercise can also be performed sitting down.
Variations: Repeat the exercise, lifting each leg to the back (hip extensions) and the side (hip abductions).
Single-Leg Cross-Body Punches
Stand on your left leg, contracting your abdominal muscles.
Punch your fists up toward the ceiling one at a time, alternating arms.
Continue for up to one minute.
Repeat the exercise while standing on the other leg.
Body Circles
Stand straight, looking in front of you.
Lean slightly forward, then to one side, to the back, and to the other side, drawing a circle with your upper body—all the while maintaining your balance.
Repeat 10 times in each direction.
Sit-to-Stand
Start in a seated position.
Stand upright in a controlled manner.
Sit back down slowly.
Repeat 10 times.
Squats
Stand straight, resting your hands lightly on the back of a chair in front of you and contracting your abdominal muscles.
Slowly sit down on an imaginary seat, keeping your knees in line with your toes.
In a controlled manner, slowly return to a standing position.
Repeat 10 to 15 times.
Level 3: Whole-Body Dynamic Balance Exercises
These are some of the best balance exercises for improving balance in day-to-day life, as they mimic actions we do all the time. These exercises are also fun for children, making them great activities to share with grandkids! If you like dancing, put on your favorite music to help you get in the groove. Use a wall, long countertop, or row of chair backs for support.
Marching
Begin in a standing position, using the back of a chair or a walker for support.
Slowly lift one knee until your thigh is parallel to the floor, simultaneously raising the opposite arm.
Lower the knee and arm and repeat on the other side.
Continue marching for around one minute.
Grapevine/Side-Step Walk
Step your right foot to the side.
Cross your left foot in front of your right foot.
Continue walking and crossing sideways in a straight line for the length of the room.
Repeat in the other direction.
Tightrope Walker/Walking Heel-to-Toe
Walk forward in a straight line, touching the front heel to the back toe.
Continue for 20 to 30 steps.
Modification: To make this exercise harder, lift each foot and hold for 2-3 seconds before placing it back on the floor.
Alternating Vision Walks
Begin in a standing position at the start of a hallway.
Look back over your right shoulder.
Take five steps forward.
Look back over your left shoulder.
Take another five steps forward.
Continue for the length of the hallway.
Stepping Stones
Using chalk or tape, make a circle on the floor.
Make four more circles: in front, behind, and on each side of the center circle.
Stand in the center circle.
Step onto each circle in turn, returning to the center circle.
Continue stepping for up to three minutes.
Musical Statues
This is a classic children's game and is a great activity to share with grandchildren.
Put on some music and start dancing.
When the music is paused, freeze.
When the music resumes, start dancing again.
Modifications to Make These Exercises Easier or Harder
Everyone has unique strengths and weaknesses, which means that some people will find certain exercises too easy and other exercises too hard. To complete each exercise at your level, try these modifications.
Modifications to Make an Exercise Easier
Hold onto a walker, cane, partner, countertop, or the back of a chair while performing the exercise.
Hold each position for less time.
Start with your legs wider apart.
Don't lift each leg as high.
Modifications to Make an Exercise Harder
Hold onto your support with only one hand, one finger, then no hands.
Start with your legs closer together, in a tandem position, or standing on one foot.
Sit on an exercise ball.
Stand on a foam pad, then on a wobble board.
Add weights (no more than 2 pounds for arm weights and 1 pound for ankle weights).
Add resistance bands.
Turn your head.
Close one eye.
Close two eyes.
Why Balance Training Is Important for Older Adults
Research has found that older adults’ balance with their eyes closed is a good predictor of fall risk. Balance issues can develop in older adults for many reasons, including:
Muscle loss
Vision impairment
Joint pain
Slowed cognition
Certain medications
Surgeries such as bunion removal or hip replacements
Atrophy in the vestibular system (information about body position located in the inner ear)
A cluttered or slippery environment
The good news is that balance and strength exercises can bring about positive improvements with only three training sessions per week. These benefits are backed by research:
In a 2016 study, older adults performed balanced exercises for a period of six weeks, resulting in improved balance and balance-related confidence.
A study completed in 2019 revealed that balance and coordination exercises not only improve balance but may also help with mental functioning, including memory and spatial cognition.
No matter where you are now, you can develop better balance with practice. And as a nice bonus, you’ll enjoy improvements in memory and confidence, too!
Remember Cardio, Strength Training, Stretching, and Mindfulness
Three sessions of balance training each week can help to prevent falls. However, for optimal health, the CDC recommends that all adults complete:
150 minutes of moderate exercise or 75 minutes of intense exercise per week (or a combination of the two, such as the Active Older Adults classes offered in Denver, CO).
Two strength training sessions per week (If you're bedbound, try these exercises for bedridden patients).
In addition to physical exercises, exercising your mind with a mindfulness or meditation practice can help you improve your concentration, decrease stress, and become more aware of your surroundings. Taken together, all of these activities work to prevent accidents and improve your quality of life.
With Practice, Everyone Can Improve Their Balance
Whether you know you have poor balance or want to prevent an accident in the future, starting a balance program now will definitely help. And with good balance, you’ll not only help to prevent falls but will also be able to participate in family and social events with greater confidence.
After clearing your balance program with your doctor or physical therapist, start slowly and focus on four or five exercises per session, three times a week. Soon, you'll be amazed at how far you've come!