Balance Exercises for Older Adults You Can Do at Home

The short answer

The best balance exercises for older adults are done standing, start with a stable base and get harder in small steps: feet together, then one foot in front of the other, then one foot, then an unstable surface like a SlackBoard. A few minutes most days, kept up for months, is what makes the difference.

Start by checking your balance

The CDC's 4-Stage Balance Test is a simple way to see where you're starting (CDC STEADI). Stand next to a counter, eyes open, and try to hold each position for 10 seconds without moving your feet:

1. Feet side by side.

2. One foot half a step forward, so the instep touches the big toe of the other foot.

3. Heel to toe, one foot directly in front of the other.

4. Standing on one foot.

The CDC notes that an older adult who can't hold the heel-to-toe position for 10 seconds is at increased risk of falling. If that's you, talk to your doctor or a physical therapist before you start, and begin with exercises 1 to 4 below.

Set up safely

• Stand next to a kitchen counter or sturdy chair you can grab.

• Clear the floor of rugs, cords and clutter.

• Wear supportive shoes, or go barefoot on a non-slip surface.

• Have someone nearby for your first few sessions on the SlackBoard.

8 balance exercises, from easiest to hardest

Move to the next exercise only when you can do the current one steadily, holding the counter lightly or not at all.

On the floor

1. Sit to stand. Stand up from a chair without using your hands, then sit back down slowly. Do 5 to 10. This builds the leg strength balance depends on.

2. Heel-to-toe stand. Hold position 3 of the balance test for 10 seconds, then switch feet. Build to 30 seconds.

3. Single-leg stand. Hold the counter, lift one foot a few inches and hold for 10 seconds. Switch sides. Over time, use one finger, then no hands.

4. Heel-to-toe walk. Walk 10 steps along the counter, heel touching toe, as if on a line.

On a SlackBoard Plus, two-line mode

5. Supported stand. Step on with both feet across the two lines, hands on the counter. Hold 30 seconds while the board settles under you.

6. Hands-free stand. Same position, hands hovering just above the counter. Build to one minute.

7. Weight shifts. Slowly shift your weight from left foot to right foot and back, 10 times.

8. Mini squats. With hands near the counter, bend your knees a few inches and rise, 5 to 10 times.

When these feel easy, you can switch the board to single-line mode for a bigger challenge, still with the counter in reach.

How often to train

Consistency beats intensity. Aim for 10 to 15 minutes of balance work on most days, and pair it with regular walking.

That's the shape of the programs that work in research. The Otago Exercise Programme, a home routine of strength and balance exercises plus walking, reduced fall rates by about 32% across seven trials of adults averaging 82 years old (Thomas et al., Age and Ageing 2010). A Cochrane review found programs built mainly on balance and functional exercise cut falls by about 24% (Sherrington et al., 2019), and programs guided by a physical therapist or trained instructor tended to work better.

Next read: Balance Training and Fall Prevention: What the Research Says.

FAQ

What is the best balance exercise for seniors? There's no single best one. Standing exercises that progress from a stable to a less stable position, like heel-to-toe stands and single-leg stands, are the core of most proven programs.

How long does it take to improve balance? Many people feel steadier within a few weeks, but the programs shown to reduce falls ran for months. Treat balance like walking: something you keep doing.

Is a balance board safe for older adults? It can be, with the right setup: a low, stable board, two-line mode, a counter within reach and a doctor's okay if you've fallen before.

Can I improve my balance at 70 or 80? Yes. The trials behind these programs mostly included adults in their 70s and 80s.

Sources

• CDC STEADI. The 4-Stage Balance Test. cdc.gov

• Thomas S, Mackintosh S, Halbert J. Does the "Otago exercise programme" reduce mortality and falls in older adults? Age and Ageing 2010;39(6):681–687. Summary

• Sherrington C, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev 2019; CD012424. Abstract