Top 5 Exercises for Better Balance in Aging Adults

As we age, maintaining balance becomes one of the most important aspects of staying active, independent, and safe. Good balance reduces the risk of falls, supports mobility, and helps you keep enjoying the activities you love. The good news? With the right exercises, you can improve balance at any stage of life. Here are our top 5 exercises for improving stability and confidence.

1. Single-Leg Stands

How to do it:

• Stand next to something sturdy such as your kitchen sink or counter, lightly hold on for support as needed.

• Lift one foot off the ground and balance on the other leg.

• Hold for 10–30 seconds, then switch legs.

• Repeat 3 times per side.

Why it helps: Single-leg stands strengthen stabilizing muscles in your legs and core, improving balance during everyday movements like walking or climbing stairs.

2. Standing With Eyes Closed

How to do it:

• Stand next to something sturdy such as your kitchen sink or counter, lightly hold on for support as needed.

• Close your eyes and maintain your balance. Hold for 30-60 seconds.

• Repeat 2–3 times.

• Increase the challenge by placing your feet closer together.

Why it helps: This exercise trains your brain to use all of your sensory information to help balance instead of being reliant on your vision.

3. Sit-to-Stand

How to do it:

• Sit in a sturdy chair with feet flat on the floor.

• Cross arms over your chest or keep them on the chair’s arms for support.

• Push through your heels and rise to a standing position.

• Slowly sit back down.

• Repeat 10–15 times.

Why it helps: Sit-to-stand builds leg strength and reinforces the movement pattern needed to rise from chairs, couches, or toilets safely.

4. Standing March

How to do it:

• 
  

  tall and gently lift one knee toward your chest, then lower it.

• Alternate legs in a slow, marching motion.

• Continue for 30–60 seconds.

Why it helps: This exercise enhances hip mobility, leg strength, and coordination—essential for walking and balance recovery.

5. Sidestepping

How to do it:

• Stand next to a sturdy surface with feet shoulder-width apart, holding on for support as needed.

• Slowly step both feet to the side, being sure to pick up your feet.

• Take several steps one direction, then reverse and step the other direction.

Why it helps: This exercise helps to strengthen the muscles on the sides of your hips that help with stability and also improves your ability to safely shift your weight from side to side.

Final Tips

• Safety first: Always have a chair, wall, or rail nearby for support when trying new exercises.

• Practice regularly: Just 10–15 minutes of balance training a day can make a big difference.

• Pair with strength training: Strong muscles support better balance and mobility.

By adding these simple exercises into your weekly routine, you’ll build the strength and stability to move with confidence and enjoy life with fewer worries about falls. Want to learn more? Our therapists are experts in balance and fall prevention and can develop a personalized plan to help improve your strength, balance, and confidence.