3 balance exercises for seniors that may help reduce fall risk

Good balance helps you do much more than stay on your feet. You rely on balance when you walk across a room, step off a curb, get out of a chair and reach for something on a shelf. 

Balance exercises for seniors can help you improve stability, strengthen muscles and reduce your risk of falling. The Centers for Disease Control and Prevention recommends that adults 65 and older include balance activities along with aerobic and muscle-strengthening exercise.

You do not need complicated equipment to begin working on your balance. The following three exercises can be a starting point.

If you feel unsteady, have fallen recently or have a medical condition that affects your movement, consider talking to a health care provider or physical therapist before trying a new exercise program. Options including vestibular rehabilitation are available with KC Rehab.

Why is balance important as you get older?

Balance is your ability to keep your body stable while you are standing still or moving. Your muscles, joints, eyes, inner ears and nervous system all work together to help you stay upright.

Balance problems are one factor that can contribute to falls in older adults. Falls can lead to injuries that affect your mobility and independence. Strength and balance exercises are among the steps recommended for reducing fall risk.  

Improving your balance may make it easier for you to:

• Walk on different surfaces

• Go up and down stairs

• Get into and out of chairs

• Change directions while walking

• Complete household activities

• Stay active in your community

• React when you trip or lose your footing

Working on your balance may be especially important if you notice one or more of these eight signs.

3 balance exercises to try

Choose a clear area where you have enough room to move. Keep a sturdy chair, countertop or another stable surface nearby for support. Stop if an exercise causes pain, dizziness or makes you feel unsafe.

1. Single-leg stand

Standing on one foot challenges your body to keep you steady over a smaller base of support.

To try it:

• Stand behind a sturdy chair or next to a countertop

• Hold the surface for support as needed

• Slowly lift one foot a few inches off the floor

• Keep your body upright and look straight ahead

• Hold the position as long as you can safely

• Lower your foot and repeat on the opposite side

As your balance improves, you may be able to use less support. Do not remove your hand support unless you feel steady and safe.

2. Heel-to-toe walk

A heel-to-toe walk gives you a narrower base of support than your usual walking pattern. This can challenge your balance while you are moving.

To perform this exercise:

• Stand near a wall or countertop for support

• Place one foot directly in front of the other

• Try to bring the heel of your front foot close to the toes of your back foot

• Take another slow step in the same way

• Continue for several controlled steps

• Turn around carefully and repeat

Focus on controlled movements instead of speed. If placing your feet directly heel to toe feels too difficult, leave a small space between them.

3. Sit-to-stand exercise

Getting up from a chair requires lower-body strength along with balance and control. Strengthening your legs can support your ability to perform everyday movements and may play a role in fall prevention. The CDC recommends both strength and balance exercises as part of fall-prevention efforts.  

To perform a sit-to-stand:

• Sit toward the front of a sturdy chair that will not slide

• Place your feet flat on the floor

• Lean forward slightly

• Push through your feet and slowly stand up

• Pause once you are steady

• Slowly lower yourself back into the chair

• Repeat as safely tolerated

Use the armrests or another stable surface if you need help standing. A physical therapist can show you ways to adjust this exercise based on your current strength and balance.

How can physical therapy help you improve your balance?

Balance exercises for seniors are not one-size-fits-all. You may have trouble with balance because of muscle weakness, changes in mobility, problems with your inner ear, certain health conditions or several factors working together. A physical therapist can help determine what may be affecting your stability.

During physical therapy, your therapist may assess areas such as your:

• Walking pattern

• Leg and core strength

• Range of motion

• Coordination

• Ability to stand and change positions

• Balance during different movements

Your physical therapist can then create an exercise program that matches your abilities and goals. Patient-specific balance exercises may be developed by physical therapists and other qualified professionals who understand how the systems responsible for balance work together.  

KC Rehab’s physical therapy services include improved balance and fall prevention among their treatment goals, and visits may include supervised individualized exercises, education and a home exercise program.

Take steps toward better balance with KC Rehab

You do not have to wait until you fall to start thinking about your balance. If you feel unsteady, avoid activities because you are afraid of falling or simply want to stay active as you age, strengthening your balance may help you feel more confident during daily activities.

A KC Rehab physical therapist can evaluate your movement and create a personalized treatment plan to help you improve and maintain your balance safely. To learn more about working with one of our physical therapists, contact us today.

Frequently asked questions

Why is balance important as you get older?

Good balance helps you walk, climb stairs, get out of chairs and complete everyday activities safely. Maintaining your balance can also help you stay active and independent as you get older.

Can balance exercises for seniors help prevent falls?

Balance exercises for seniors may help reduce fall risk by improving stability, strength and control. Your fall risk can depend on several factors, so balance training is often most effective as part of a broader approach that may also include strengthening and mobility exercises.

What are some simple balance exercises for seniors?

Examples include single-leg standing, heel-to-toe walking and sit-to-stand exercises. You should perform balance exercises near a sturdy chair, countertop or another stable surface if you need support.

How often should you practice balance exercises?

How often you should exercise depends on your health, abilities and goals. A physical therapist can recommend a balance program and help you decide how frequently to perform each exercise safely.

Is walking enough to improve your balance?

Walking can support your overall mobility and fitness, but it may not challenge every part of your balance system. Specific balance exercises can help you practice controlling your body in different positions and situations.

Why does balance sometimes get worse with age?

Your balance depends on your muscles, joints, vision, inner ears and nervous system working together. Changes in strength, mobility, sensation or other health factors can make staying steady more difficult as you age.

What should you do if you feel unsteady during balance exercises?

Stop the exercise if you feel unsafe. Use a sturdy support and avoid exercises that place you at unnecessary risk of falling. If you frequently feel unsteady, a physical therapist can evaluate your balance and recommend safer exercises.

Can stronger legs improve your balance?

Yes, lower-body strength can help you control movements such as standing, walking and climbing stairs. Strengthening may be an important part of your balance program, depending on your specific needs.

When should you see a physical therapist about your balance?

Consider physical therapy if you have fallen, frequently feel unsteady, avoid activities because you are afraid of falling or notice that your balance is getting worse. You can also seek help before a fall occurs if you want to maintain your mobility.

How can physical therapy help improve your balance?

Your physical therapist can assess your strength, walking pattern, mobility, coordination and balance. You can then receive an individualized exercise program designed to address the areas that may be limiting your stability.