Balance Exercises for Seniors: 8 Moves You Can Do at Home

Before you start

• Stand next to a counter or a sturdy chair you can grab at any time.
• Wear flat, non-slip shoes, or go barefoot on a non-slip floor.
• Start with the easiest version. Move on when it feels steady for 30 seconds.
• If you have dizziness, recent falls, or a condition such as Parkinson's or neuropathy, ask your doctor about a referral to a physical therapist.

Quick self-test

Stand near the counter and lift one foot a few inches off the floor. Time how long you can hold it without touching anything. Under 10 seconds suggests your balance needs work; many healthy 60- to 69-year-olds manage 25 seconds or more. Repeat the test every month to see your progress.

8 balance exercises

1. Feet together stand. Stand with feet touching for 30 seconds. Harder: close your eyes.
2. Tandem stance. Put one foot directly in front of the other, heel to toe, and hold 30 seconds. Switch feet.
3. Single-leg stand. Hold the counter lightly, lift one foot and hold 10 to 30 seconds. Switch.
4. Heel-to-toe walk. Walk 10 to 15 steps along the counter, placing each heel right in front of the opposite toes.
5. Sit-to-stand. Stand up from a chair without using your hands, then sit down slowly. 8 to 12 times. This builds the leg strength that stops a stumble from becoming a fall.
6. Heel raises. Rise onto your toes, hold for a second, lower slowly. 10 to 15 times.
7. Side leg raises. Lift one leg out to the side and back, keeping your body upright. 10 per side.
8. Clock reach. Stand on one leg and reach the other arm toward "12 o'clock", "3 o'clock" and "6 o'clock". 3 rounds per side.

Do these at least three times a week. Research on fall prevention (including a large Cochrane review in 2019) found that exercise programs focusing on balance and leg strength reduce the rate of falls by about a quarter.

Tai chi: the best-studied option

Tai chi combines slow weight shifts, turning and upright posture. Several trials show it lowers fall risk in older adults. Many senior centers, YMCAs and hospitals offer beginner classes, and there are free videos online designed for seniors.

Other ways to lower your fall risk

• Review your medicines. Sleep aids, some blood pressure drugs and antidepressants can cause dizziness. Ask your doctor or pharmacist for a review.
• Check your eyes every year and update glasses. Bifocals can make stairs tricky.
• Light and clear your home. Night lights, grab bars in the bathroom, no loose rugs.
• Keep your leg muscles strong with enough protein and strength training (see protein after 60).
• Ask about vitamin D if you rarely go outside. Low levels are linked to muscle weakness.

Can supplements help balance?

No supplement improves balance on its own. Exercise does the work. What supplements can do is help you meet nutrient needs that support muscle. If your protein intake is low, an amino acid formula is one way to close the gap.

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