Good balance is what keeps you steady on the stairs, on an icy sidewalk and when you turn around quickly. Balance naturally declines with age, but it responds well to practice. These eight exercises can be done at home in about 15 minutes, using only a kitchen counter or a sturdy chair.
Before you start
- Check with your doctor first if you have had a recent fall, dizziness, a joint replacement or a heart condition.
- Always stand next to a counter, a sturdy chair or a wall you can grab.
- Wear supportive shoes, or go barefoot on a non-slip floor.
- Clear the area of rugs, cords and clutter.
- Stop if you feel dizzy, short of breath or sharp pain.
8 balance exercises for seniors
1. Weight shifts
Stand behind a sturdy chair or at a kitchen counter, hands resting on it. Shift your weight slowly onto your right foot, hold for 5 seconds, then shift to the left. Do 10 each side.
2. Heel raises
Holding the counter, rise up onto your toes, pause, then lower slowly for a count of 3. Do 2 sets of 10. This strengthens the calves and ankles that keep you steady.
3. Sit-to-stand
Sit near the front of a firm chair, feet hip-width apart. Stand up without using your hands if you can, then sit down slowly. Do 2 sets of 8 to 10. Strong legs are one of the best protections against falls.
4. Tandem stance
Holding the counter, place one foot directly in front of the other, heel touching toe. Hold for up to 30 seconds, then switch feet. Do 2 to 3 times each side.
5. Single-leg stand
Holding the counter with both hands, lift one foot a few centimetres off the floor. Hold for 10 to 30 seconds, then switch. As you get steadier, hold with one hand, then just a fingertip.
6. Heel-to-toe walk
Walk along the counter or a hallway wall, placing the heel of each foot just in front of the toes of the other, as if on a tightrope. Take 10 to 20 steps, keeping a hand near the wall.
7. Side leg raises
Holding the chair, lift one leg out to the side, keeping your body upright and toes pointing forward. Lower slowly. Do 10 each side. This strengthens the hip muscles that stop you tipping sideways.
8. Clock reaches
Holding the counter with one hand, imagine you are standing in the middle of a clock. Reach your free arm to 12 o’clock, then 3, then 6, returning to centre each time. Do 2 rounds on each side.
How often to practise
Aim for balance exercises three or more days a week, alongside regular walking and some strength training. Start with the easier version of each exercise and only reduce your hand support when you feel completely steady.
Good balance is one part of staying safe at home. For the other part (grab bars, stairs, lighting, and when a home stops fitting your needs) see Irina’s guide to aging in place on Downsizing GTA.
Want help doing them safely?
Irina Marchenkova is an ISSA Master Trainer and Senior Fitness Specialist. She coaches older adults one-on-one, online by live video or in your home in the Greater Toronto Area, and adjusts every exercise to your level. For more ideas, see the free beginner home workouts.