The 8 Best Balance Exercises for Seniors

You might take your sense of balance for granted. But staying steady on your feet is critical for functional mobility. It affects how you move in your daily life, from standing and walking to sitting and bending down to tie your shoes. But balance and coordination worsen as we age. In fact, researchers estimate that balance begins to decline at age 50.

That's why experts recommend balance exercises for older adults. And you don't have to wait to get started. You can benefit from balance training at any age.

8 best balance exercises for seniors

The best balance exercises for seniors should activate and strengthen core and lower-body muscles. These moves should be part of your weekly fitness routine, like regular aerobic, strength-training, and flexibility exercises. Make sure you check with your healthcare provider before trying any new moves.

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. The ability to do so has been linked to better cognitive health and longevity.

Step 1
Stand behind a counter or sturdy chair with your back straight and your feet together.

Step 2
Slowly lift your right foot off the floor. If you need extra support, hold the back of the chair or counter with both hands as you lift your foot.

Step 3
Bend your right knee to a 90-degree angle.

Step 4
Hold the stance and maintain your balance for 10 seconds.

Step 5
Lower your right foot back to the floor.

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Step 6
Repeat the exercise 10 to 15 times on each foot. Try to up your single-leg balance time, aiming for 30 to 60 seconds.

2. Tree pose 

Yoga is one of many ways to improve your balance and flexibility. You can advance to tree pose after practicing the single-leg stance.

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 and bend your left knee, placing your left foot flat against the side of your right calf.

Step 3
Place your left foot against your right inner thigh for an advanced version. But make sure not to put your foot against your knee. Putting pressure on the knee can move it out of alignment and may 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 your shin and ankle muscles, helping you walk more efficiently. You can do them seated or standing, depending on your ability level.

Step 1
Sit or stand upright with your back straight and your hands in your lap or on your hips. Keep your feet flat on the floor.

Step 2
Press into the balls of your feet to lift your heels and stand on your tiptoes. Hold for 5 to seconds before lowering your feet flat on the floor.

Step 3
Press into your heels and lift your toes as high as you can, hinging at your ankles. Try to do each raise slowly and with control. Hold for 5 to seconds before placing your feet flat on the floor.

4. Heel-to-toe walking

Heel-to-toe walking helps you practice your balance and coordination skills. If you are unsteady on your feet, try this move near a wall so you can hold onto it for extra support.

Step 1
Stand tall with your feet shoulder-width apart.

Step 2
Keep your shoulders down as you hold your arms out at your sides, palms facing the floor.

Step 3
Take one step forward with your right foot, allowing your right heel to touch your left toes.

Step 4
Keep walking in a straight line, placing each foot directly in front of the other with every step.

Step 5
Continue this heel-to-toe walking pattern for 20 to 30 paces.

5. Sit-to-stand

This exercise mimics one of many functional movements that are important for activities of daily living. It can boost core and leg strength and help you build dynamic or moving balance.

Step 1
Scoot toward the front of your chair with your back straight and your feet hip-width apart. You can rest your hands on your lap or the armrests.

Step 2
Engage your core and press your feet into the floor as you stand up from your seat.

Step 3
Pause for a breath while standing tall.

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.

6. Dead bug

Despite its funny name, the dead bug offers serious health benefits. The exercise stabilizes core muscles in your stomach, low back, and hips. And it challenges your balance and coordination skills.

Step 1
Lie on your back with your knees bent, feet flat on the floor, and arms extended toward the ceiling.

Step 2
Draw your belly button toward your spine to engage your core.

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.

7. Side leg raises

Standing side leg raises can improve stability by working your hips, glutes, and abs.

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, keeping your foot flexed.

Step 4
Hold for 10 to 15 seconds before returning to the starting position.

Step 5
Complete 10 to 15 reps on each side.

8. Walking lunges

Lunges are a go-to move for many and with good reason. They can boost lower-body strength and improve your balance and functional fitness. Be sure to master the lunge before you try this advanced version.

Step 1
Stand up straight with your feet hip-width apart and hands on your hips. 

Step 2
Engage your core and look straight ahead.

Step 3
Take a big step forward –– about 2 to 3 feet –– with your right foot.

Step 4
Bend your knees to lower into a forward lunge. Your right knee should be at a 90-degree angle, and your left knee should be just above the floor.

Step 5
Press your feet into the floor to stand up from the lunge.

Step 6
Repeat steps 2 to 5 with your left leg.

Step 7
Keep switching between your right and left legs as you step forward with each lunge.

What causes poor balance in seniors?

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

• Central nervous system

• Eyes

• Inner ear

• Muscles, bones, and joints

Age-related changes can impair one or more of these systems, causing balance problems. For example, musculoskeletal changes like less muscle mass and bone density may affect your posture and the way you walk (gait). Slower or limited mobility can make you unstable on your feet, resulting in falls. This is critical because 1 in 4 adults ages 65 or older falls every year.

Various health conditions — such as arthritis, inner ear disorders, and vision problems — can also cause balance problems. Certain medications, like sleep aids and high blood pressure medications, may also be the culprit.

What are the benefits of balance exercises for seniors?

Your balance is essential to your health and well-being as you age. Balance exercises — including practices such as yoga and tai chi — can help older adults:

• Lower the risk of falls and other injuries

• Improve functional mobility

• Boost cognitive function

• Maintain independence

• Enhance quality of life

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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:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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