Why are balancing exercises for seniors important?
Balance plays a key role in staying fit and healthy in retirement as it is critical to mobility, confidence and preventing falls. But our ability to balance is a complex mix of strength and brain function and starts to decline in middle age. There are many reasons for this, including changes to vision, hearing, chronic health conditions (for instance, arthritis), medication, strokes, muscle loss and deterioration of the vestibular system—the hairs in the inner ear that help with spatial orientation.
The good news is that there are simple steps we can take to regain our balance. Balance training and regular exercise, including yoga, can improve our balance over time and the benefits also include better reactions, coordination and posture. Try our top 10 balance exercises for seniors at home and get your balance back.
Safety tips for trying balancing exercises for seniors
As with any new exercise regime, you should approach balance training with caution and talk to a doctor if you have any concerns, particularly if you feel dizzy or unsteady on your feet.
- Make sure you have enough space to exercise and remove tripping hazards
- Wear comfortable, well-fitting shoes with good traction
- Perform the exercises near a sturdy chair or use a wall for support if needed
- Start slowly and gradually increase the difficulty of the exercises as your balance improves
- Listen to your body and stop if you experience any discomfort or feel you may fall.
Try our top 10 balance exercises for seniors at home
These exercises don’t need any special equipment—though a sturdy chair or access to a wall can help you to steady yourself—and are all suitable for doing at home. Aim to do the exercises a few times a week or even daily.
1. Heel-toe Walk
Improves balance, coordination, and leg strength.
- Walk back and forth, placing your heel directly in front of the toes of your other foot with each step
- Maintain a straight posture and focus on a fixed point ahead
- Use a walking stick for added support if needed.
2. Side leg raises
Strengthens core and hip muscles and improves balance.
- Stand tall with feet hip-width apart
- Slowly raise one leg out to the side as high as is comfortable keeping your hips square and core engaged
- Lower and repeat on the other side
- Aim for 10 repetitions per leg
- Hold onto a chair for support if needed.
3. Calf raises
Strengthens calf muscles and improves ankle stability.
- Stand with your feet shoulder-width apart
- Rise up onto your toes, hold for a second, then slowly lower back down
- Hold onto a sturdy chair or wall for balance if needed
- You can also perform this exercise seated
- Repeat 10-15 times.
4. One leg stand
Improves balance and coordination. Strengthens leg muscles. Strengthens core muscles.
- Stand upright with feet hip-width apart
- Engage core muscles to maintain a straight posture
- Slowly lift one foot off the ground, bending the knee slowly so your foot is a few inches off the floor
- Maintain balance standing on one leg
- Swap and do the other leg
- Use a wall to steady yourself if needed.
How long can you do? The length of time you can stand on one leg is thought to be a good indicator of overall health, but varies with age. Take the Flamingo Challenge and time yourself.
5. Tai Chi sways
Improves balance, coordination, and core strength.
- Stand with feet shoulder-width apart and arms outstretched to the sides at shoulder height
- Slowly shift your weight from side to side, keeping your core engaged and feet flat on the floor
- Focus on maintaining your balance and breathing steadily
- Repeat for 10-15 sways in each direction
- Hold onto a chair or wall for support if needed.
6. Marching in place
Improves balance, coordination and leg strength.
- Stand tall with your feet hip-width apart
- Lift your knees one at a time towards your chest, mimicking a marching motion
- Maintain good posture and engage your core
- Continue for 30-60 seconds.
7. Seated leg extensions
Strengthens quadriceps muscles and improves leg stability.
- Sit in a sturdy chair with your back straight and feet flat on the floor
- Slowly extend one leg out straight in front of you, keeping your heel on the floor and toes pointed upwards
- Hold for a few seconds, then slowly lower back down
- Repeat 10 times per leg.
8. Arm circles
Improves balance, core strength and upper body flexibility.
- Stand tall with feet hip-width apart and arms outstretched to the sides at shoulder height
- Slowly make small circles forward with both arms for 10 repetitions
- Reverse the direction and make 10 circles backwards
- Use light weights for added challenge.
9. Overhead reaches
Improves balance, core strength and upper body flexibility.
- Stand tall with feet hip-width apart and arms at your sides
- Slowly reach one arm overhead as high as you comfortably can
- Hold for a few seconds, then lower back down and repeat with the other arm
- Hold onto a chair for support if required
- Aim for 10 repetitions per side.
10. Toe taps
Improves balance, coordination and agility.
- Stand with feet hip-width apart and hold onto a sturdy chair or wall for balance
- Slowly tap one foot out to the side, then bring it back to the starting position
- Repeat 10 times on each side, focusing on keeping your core engaged and maintaining good posture
- Can be performed seated.
Senior balance exercises: FAQs
How can an 80-year-old improve balance?
The exercises above can help people of all ages to improve their balance—including those aged over 80. If you’re not steady on your feet, start with the easier versions – e.g. doing the exercises sitting down or using a wall for balance. Did you know? An average 80-year-old should be able to stand on one leg for 5 seconds.
Can a senior regain balance in older age?
It’s never too late to improve your balance, just start gently and build from there. Do chair exercises at first if you are unsteady. Take a look at our exercises for the over 70s or our back strengthening exercises for more inspiration on how to build fitness in later life.
Stay active in retirement with McCarthy Stone
Whether you choose Retirement Living for the over 60s or Retirement Living PLUS, with added support and amenities for the over 70s, we offer hassle-free retirement bungalows and apartments situated in friendly communities with fitness clubs, social nights, arts and crafts and more on your doorstep. Ideal for an active retirement.
Browse our retirement homes near you, or contact us online or call 0800 201 4811.
Looking for more fitness inspiration? Browse our health and wellbeing articles.
