11 Balance Exercises for Seniors to Improve Strength and Prevent Falls

Try these 11 balance exercises tailored for older adults to help prevent falls, a leading cause of injuries in adults over age 65. These movements not only improve balance but also reinforce muscle strength, crucial for maintaining independence and safety.

1. Weight Shifting

Weight-shifting exercises are a good starting point for people with significant balance challenges. Do these steps to try weight-shifting:

1. Stand with your feet flat on the floor, hip-width apart.
2. Slowly shift your body weight forward until your heels come slightly off the ground.
3. Shift back to center.
4. Slowly shift your body weight backward until your toes come slightly off the ground.
5. Shift back to center.
6. Slowly lean to your right as far as you can while keeping your feet flat on the ground.
7. Shift back to center.
8. Slowly lean to your left as far as you can while keeping your feet flat on the ground.
9. Shift back to center.

2. Heel Raises

Heel raises challenge your balance while strengthening your calf muscles that help you walk and climb stairs. For heel raises:

1. Stand with your feet hip-width apart. Hold onto a stable surface for support or place your hands on your hips.
2. Rise onto the balls of your feet.
3. Hold for one to two seconds, then lower down.

Make this exercise harder by standing on one foot at a time while performing heel raises.

3. Forward and Backward Stepping

Once you can safely perform weight-shifting exercises, try forward and backward stepping. You can do all of the repetitions on one leg before switching sides, or alternate back and forth between sides with each repetition to make the exercise more challenging. Follow these steps:

1. Stand with your feet hip-width apart with your arms resting at your sides.
2. Step your right foot forward, then bring it back to center.
3. Step your right foot backward, then bring it back to center.
4. Repeat with the left foot.

4. Standing Feet Together

Standing with your feet together creates a smaller base of support for your body, which challenges your balance. This exercise can easily be progressed as your balance improves. Follow these steps:

1. Stand with your arms straight out to your sides.
2. Bring your feet together until they are touching.
3. Hold this position as long as you can, without stepping out of position.

Once you can do this for one minute, try the exercise again with your arms resting at your sides.

Advance the exercise even further by doing it with your arms crossed over your chest.

Once this progression becomes easy, start over with your arms out to your sides, but close your eyes.

5. Walking Head Turns

Your balance relies on several areas of the body, including your vision. Changing the direction you look while moving is one way to challenge your balance. Follow these steps:

1. Slowly walk forward.
2. At the same time, turn your head to look over your right shoulder.
3. Return your head to the center, then turn your head to look over your left shoulder.
4. Continue alternating directions for the length of your walk.

6. Side-Stepping

Side-stepping can be performed while sliding your hands along a counter for added support until you can do this movement without holding on. Follow these steps:

1. Stand with your feet hip-width apart.
2. Keeping your toes pointed forward, take a small step to the right with your right foot.
3. Bring your left foot in next to your right foot.
4. Repeat for a desired distance, then side-step in the opposite direction back to your starting position.

7. Forward Step-Ups

Forward step-ups can improve your balance during daily tasks such as climbing stairs.

You can practice this exercise at the bottom of a flight of stairs, using the handrail for support as needed. If the standard stairs are too high (they average around 7 inches), find a shorter, sturdy surface to use instead.

To perform step-ups, do the following:

1. Stand facing the step.
2. Place your right foot onto the step.
3. Raise your left foot onto the step.
4. Move your left foot off the step and back to the floor.
5. Move your right foot off the step and back to the floor.
6. Alternate the leading foot with each repetition.

8. Side Step-Ups

You should not attempt side step-ups until you can safely do them in the forward direction. Make sure to find a step or other sturdy, raised surface wide enough to fit both of your feet. To perform side step-ups, do the following:

1. Stand with the side of your right foot near the step.
2. Step onto it with your right foot.
3. Bring your left foot up onto the step.
4. Step off with your left foot.
5. Step off with your right foot.
6. After 10 repetitions, turn around so that your left foot is next to the step and repeat this exercise in the opposite direction.

9. Tandem Standing

Tandem standing is a more advanced exercise that can be done once you can stand comfortably with your feet together. To perform tandem standing, do the following:

1. Stand with your arms straight out to your sides at shoulder height.
2. Step your right foot directly in front of your left foot, so that the heel of your right foot is in contact with the toes of your left foot.
3. Hold this position as long as you can, without stepping out of position.
4. Repeat with your left foot in front of your right foot.

You can progress this exercise by resting your arms at your sides and then crossing your arms over your chest.

For a more advanced challenge, try tandem standing with your eyes closed.

10. Single-Leg Stance

When you start doing balance exercises, practice a single-leg stance near a sturdy surface if you need to hold onto it for assistance. To perform a single-leg stance, do the following:

1. Stand in front of a sturdy surface.
2. Bend your right knee, bringing your heel up behind you without leaning forward.
3. Shift your weight over your left foot and hold your balance as long as possible without stepping out of position.
4. Repeat on the opposite leg.

Make this exercise harder by closing your eyes or standing on an uneven surface, such as a cushion or pillow.

11. Braiding

The braiding exercise—sometimes called the grapevine or karaoke exercise—is an advanced balance activity. To perform it, follow these steps:

1. Stand with your feet hip-width apart and arms resting at your sides. Or hold your arms straight out to your sides, parallel to the floor, for added balance.
2. Cross your right leg over in front of your left leg.
3. Bring your left foot out from behind your right and step to your left.
4. Cross your right leg behind your left leg.
5. Step your left leg out to the side.
6. Continue this pattern for your desired distance, then reverse the movements back to where you started.

Safety Considerations

Balance exercises are designed to challenge you. If you attempt exercises that you are not yet ready for, you can increase your risk of falls or injury. For an individualized exercise plan to address your balance issues safely, see a physical therapist.

If your balance is not improving with exercise, consult with your healthcare provider to help determine the underlying cause of your issues. Sometimes, exercise cannot fix the problem—for example, loss of balance can be a side effect of certain medications.