The 10 Best Balance Exercises for Seniors

Key takeaways:

Maintaining balance requires multiple parts of your body to work together.
As you get older, your balance can get worse, which raises your risk of falls and other injuries.
Balance exercises can help prevent falls, improve mobility, and help you stay independent.

You might take your sense of balance for granted. But staying steady on your feet is very important. Balance affects how you move in your daily life, from standing and walking to sitting and bending down to tie your shoes.

As we age, balance and coordination often get worse. In fact, researchers estimate that balance begins to decline at age 50.

At least 1 in 4 adults ages 65 and older falls every year. And when you fall, your risk of falling again goes up. That’s why experts recommend balance exercises for older adults. You don’t have to wait to get started. You can benefit from balance training at any age.

10 best balance exercises for older adults

The best balance exercises for older adults should activate and strengthen core and lower body muscles.

Try these exercises at least two times a week as part of your weekly fitness routine. If you’re new to exercise and feeling unsure, check with a healthcare professional first.

1. Single-leg stance

Standing on one leg is a great way to test your stability and measure your progress after you start balance training. Being able to do this has been linked to better cognitive health and living longer. Here’s how to do this exercise.

Step 1: Stand behind a counter or sturdy chair. Keep your back straight and feet together.
Step 2: Slowly lift your right foot off the floor. If needed, hold the back of the chair or counter for support.
Step 3: Bend your right knee to a 90-degree angle.
Step 4: Hold this position for 10 seconds.
Step 5: Lower your right foot back to the floor.
Step 6: Repeat the exercise 10 to 15 times on each foot. Try to slowly increase your single-leg balance time, aiming for 30 to 60 seconds.

2. Tree pose

Tree pose is a common yoga pose that you can work towards after mastering the single-leg stance. Yoga is one of many ways to improve your balance and flexibility. Here’s how to do tree pose.

Step 1: Stand with your shoulders down, back straight, and feet together. Rest your hands on your hips.
Step 2: Shift your weight to your right foot. Bend your left knee and place your left foot flat against the side of your right calf.
Step 3: For an advanced version, place your left foot against your right inner thigh. But make sure not to put your foot against your knee. This can cause discomfort or pain.
Step 4: Clasp your hands in front of your chest, or lift your arms above your head (like the branches of a tree) if you can.
Step 5: Hold the pose for 10 to 15 seconds, and then switch legs.

3. Heel-toe raises

Shuffling your feet when you walk instead of lifting each foot off the ground can cause falls. Heel-toe raises can strengthen the muscles in your shins and ankles, helping you walk more efficiently. You can do these sitting or standing, depending on your ability level. If standing, it helps to have a sturdy surface or chair in front of you.

Step 1: Sit or stand with your back straight and your hands in your lap or on the chair. Keep your feet flat on the floor.
Step 2: Press into the balls of your feet to lift your heels. Stand on your tiptoes. Hold for 5 to 10 seconds, then lower your heels back to the floor.
Step 3: Press into your heels and lift your toes as high as you can, hinging at your ankles. Hold for 5 to 10 seconds before placing your feet flat on the floor. Try to do each raise slowly and with control.

EXPERT PICKS: WHAT TO READ NEXT

Ready for more balance challenges? After you’ve mastered the exercises here, consider moving on to harder balance exercises.
Avoiding falls: In addition to balance work, small changes to your routine and home environment can also help prevent dangerous falls as you age.
Know your medications and risks. Certain types of medications can increase your risk of falling.

4. Heel-to-toe walking

Heel-to-toe walking helps you practice your balance and coordination skills. If you feel unsteady on your feet, try this move near a wall for support.

Step 1: Stand tall with your shoulders down and arms out at your sides, palms facing the floor.
Step 2: Take one step forward with your right foot, placing your heel directly in front of your left toes.
Step 3: Keep walking in a straight line, placing one foot directly in front of the other.
Step 4: Continue this walking pattern for 20 to 30 steps.

5. Sideways walking

This exercise challenges your balance by moving in a different direction. If you’re uneasy on your feet, stand next to a waist-high surface for support.

Step 1: Stand tall and put your hands on your hips (if comfortable).
Step 2: Take one step to the side with your right foot.
Step 3: Bring your left foot to meet your right, then pause. Keep going for 10 more steps (if you have space). Then, go back the other way, stepping out with your left foot first.
Step 4: Continue this walking pattern for 20 to 30 steps.

6. Sit-to-stand

This exercise mimics one of many functional movements that is important for activities of daily living. It can boost core and leg strength and help build balance as you move. You’ll need a sturdy chair or other fixed surface you can sit on.

Step 1: Sit toward the front of your chair with your back straight and feet hip-width apart. Rest your hands on your lap or the armrests.
Step 2: Engage your core (belly muscles) and press your feet into the floor to stand up.
Step 3: Pause for a breath while standing.
Step 4: Hinge at your hips and bend your knees to sit down, returning to the starting position.
Step 5: Repeat this move 10 to 15 times.

7. Side leg raises

Standing side leg raises can improve stability by working your hips, glutes, and abdominals. This will help you feel more stable as you walk and change positions.

Step 1: Stand upright behind a sturdy chair with feet shoulder-width apart. Put your hands on your hips or hold the back of the chair for support.
Step 2: Engage your core and shift your weight to your left foot.
Step 3: Slowly lift your right leg out to the side. Keep your right foot flexed and toes pointing forward.
Step 4: Hold for 10 to 15 seconds, then lower it to the starting position.
Step 5: Complete 10 to 15 repetitions on each side.

8. Back leg raises

Similar to side leg raises, back leg raises can improve stability by working your hips, glutes, and abdominals.

Step 1: Stand beside a counter or sturdy chair with feet shoulder-width apart. Put one hand on your hip and the other on the surface for support.
Step 2: Engage your core and shift your weight to your right foot.
Step 3: Squeeze your glute muscles on the left to slowly lift your leg behind you. Be sure not to arch your back.
Step 4: Hold for 10 to 15 seconds before lowering your leg to the starting position.
Step 5: Complete 10 to 15 reps on each side.

9. Lunges

Lunges are a go-to move for many, and for good reason. They can boost lower body strength and improve your balance and functional fitness. Follow these steps to do a simple forward lunge.

Step 1: Stand tall with your core engaged, feet hip-width apart, and hands on your hips.
Step 2: Look straight ahead and take a big step forward with your right foot, about 2 to 3 feet.
Step 3: Bend both knees to lower into a forward lunge. Your right knee should be at a 90-degree angle, and your left knee should be above the floor.
Step 4: Press your feet into the floor to stand up from the lunge.
Step 5: Repeat steps 2 to 5 with your left leg.
Step 6: Alternate legs for several repetitions.

10. Dead bug

Despite its funny name, the dead bug exercise offers serious health benefits. It works core muscles in your stomach, low back, and hips. It also challenges your balance and coordination skills. But this move is a bit more advanced. Skip this exercise if you don’t feel comfortable or safe lying on the floor.

Step 1: Lie on your back with your knees bent, feet flat on the floor, and arms extended toward the ceiling.
Step 2: Engage your core by drawing your belly button toward your spine.
Step 3: Lower your left arm back towards the floor as you extend your right leg. Keep your lower back on the floor as you hold your left arm and right leg just above the floor.
Step 4: Hold briefly before lifting your left arm and right leg back to the starting position.
Step 5: Repeat steps 2 to 4 with your right arm and left leg.
Step 6: Complete 5 to 10 reps on each side.

What are the benefits of balance exercises for seniors?

Good balance is essential for your health and safety as you get older. Balance exercises can help older adults:

Lower their risk of falls and other injuries
Move around more easily and safely (functional mobility)
Boost cognitive function
Maintain independence
Enjoy a better quality of life

Tips to improve balance

If you want to work on your balance, it helps to be consistent. You can also try to make the exercises a bit harder as you get better at them. For example, if you feel comfortable and safe doing so, try:

Moving your head side to side while doing your balance walking
Holding onto a chair or other surface with only one hand instead of two
Adding small ankle weights or doing more repetitions to your leg exercises

You can also consider other types of balance exercises, not just the ones listed above. Yoga and tai chi are great ways to build balance and have other health benefits too. And don’t forget the other important parts of a good workout routine, like regular aerobic, strength-training, and flexibility exercises.

Safety considerations

Of course, staying safe and avoiding falls is the most important part of these exercises. These tips can help:

Modify the exercises to match your ability level.
Use assistive devices if needed, like a cane, walker, or balance tools.
Wear sturdy, supportive footwear.
Remove trip hazards before getting started.
Get regular vision and hearing checks, as this can affect your balance too.

What causes poor balance in older adults?

Maintaining your balance requires several parts of your body to work together, including your:

Central nervous system
Eyes
Inner ear
Muscles, bones, and joints

Age-related changes in one or more of these systems can lead to balance problems. For example, musculoskeletal changes like less muscle mass and bone density may affect your posture and the way you walk. Slower or limited mobility can make you unstable on your feet, resulting in falls.

Various health conditions — like arthritis, inner ear disorders, and vision problems — can also cause balance problems. Certain medications, like sleep aids and high blood pressure medications, can also make balance issues worse.

When to seek help for severe balance issues

If you feel off balance, it’s a good idea to see your primary care provider. It’s better to avoid falls than to treat an injury afterward.

If you’ve already fallen, you should get medical attention.

Frequently asked questions

This is difficult to answer in a general sense, because it depends on the individual. Factors like medications, medical conditions, and fitness level can all determine what is safe or not.

For example, people with osteoporosis should avoid certain yoga moves and high-impact exercises. That’s why it’s always a good idea to discuss your goals and health status with a qualified health professional first.

Isometric exercises are moves where you hold a position while your muscles contract (stay tight). They’re a type of muscle-strengthening exercise that is safe for older adults. Examples include holding a squat or push-up against a wall.

The bottom line

Proper balance is an important part of staying healthy, especially as you get older. But sometimes it’s overlooked. Balance exercises for older adults should stretch and strengthen your core and lower body muscles. They’re simple and require little to no equipment. And best of all, balance exercises can lower the risk of falls, improve mobility, and help you feel better overall.

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Written by:

Lindsay Wenndt

Lindsay Wenndt is a nationally certified health coach and fitness instructor specializing in orthopedic health. She's the founder of Break Free Fitness, a body-positive health and fitness company that reserves 10% of membership and coaching packages as scholarships for low-income women.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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