Stay Steady: Simple Balance Exercises for Adults 65+

As we age, balance naturally changes. Improving your balance can:

• Reduce your risk of falling
• Improve confidence while walking
• Help you stay independent
• Strengthen your legs and core muscles

The good news? You can practice balance almost anywhere — at home, at your kitchen counter, or while holding onto a sturdy chair.

Getting Started Safely

Before beginning:

✔ Wear supportive shoes
✔ Clear the area of rugs or clutter
✔ Stand near a sturdy chair, counter, or wall
✔ Move slowly and breathe normally
✔ Stop if you feel dizzy or unsafe

Try these exercises 2–3 days per week.

---

1. Stand on One Foot

Purpose: Improves stability and ankle strength

1. Stand behind a sturdy chair and hold the back for support.
2. Lift one foot a few inches off the ground.
3. Hold for up to 10 seconds.
4. Lower your foot and repeat with the other leg.

Goal: 5–10 times per leg

Progression: Use only one hand for support. Eventually try without holding on.

---

2. Heel-to-Toe Walk

Purpose: Improves walking balance

1. Stand near a wall or counter.
2. Place the heel of one foot directly in front of the toes of the other foot.
3. Take 10–20 slow steps forward this way.
4. Keep your eyes focused on a spot ahead of you.

Tip: If needed, lightly touch the wall for support.

---

3. Balance Walk (Slow March Walk)

Purpose: Improves coordination and control

1. Raise your arms out to your sides for balance.
2. Walk forward in a straight line.
3. Lift your knee higher than usual with each step.
4. Pause briefly before stepping forward.

Goal: 10–20 steps

---

4. Back Leg Raises

Purpose: Strengthens hips and lower back

1. Stand behind a chair holding on for support.
2. Slowly lift one leg straight behind you (do not lean forward).
3. Hold for 1–2 seconds.
4. Lower slowly.

Goal: 10 repetitions per leg

---

5. Side Leg Raises

Purpose: Strengthens hips and improves side stability

1. Stand behind a chair holding on.
2. Slowly lift one leg out to the side.
3. Keep your back straight and toes forward.
4. Hold briefly and lower slowly.

Goal: 10 repetitions per leg

---

How to Progress

As your balance improves:

• Use one hand instead of two
• Try holding onto the chair with just one finger
• Practice standing on one foot with eyes closed (only if very steady)

---

When to Avoid or Modify

Always consult with your healthcare provider first before starting any new exercises. Make sure to speak with your provider before starting, especially if you:

• Have frequent falls
• Feel dizzy often
• Have severe neuropathy
• Have recent joint surgery
• Use a walker or mobility aid

---

Simple Weekly Balance Plan

Day	Exercise	Completed?
Monday	One-Foot Stand	☐
Tuesday	Heel-to-Toe Walk	☐
Wednesday	Rest or light walk	☐
Thursday	Side & Back Leg Raises	☐
Friday	Balance Walk	☐
Saturday	Repeat favorite	☐
Sunday	Rest	☐

---

Why Balance Matters

Strong balance:

• Protects your bones
• Helps prevent hip fractures
• Improves posture
• Keeps you confident in daily activities

Even small improvements make a difference.

---

Medical Disclaimer

This educational material is for informational purposes only and is not intended as medical advice. Always consult your physician or qualified health care provider before beginning any new exercise program, especially if you have chronic medical conditions, balance concerns, recent surgery, or a history of falls. Stop exercising and seek medical attention if you experience chest pain, dizziness, shortness of breath, severe joint pain, or any unusual symptoms. Your health care provider can help determine which exercises are safe and appropriate for you. Call 911 if you are experiencing a medical emergency.

---

Sources:

• https://www.stjohns.health/documents/content/nih-balance-exercises.pdf