Good balance helps older adults stay active and move safely through daily life, whether they’re taking a walk, climbing stairs, or getting up from a chair.

It’s natural for balance to change with age, but practicing simple exercises consistently can strengthen the muscles that keep you stable, improve coordination, and reduce your risk of falls.

Read on to learn why balance changes with age and five simple exercises you can do at home to improve yours.

Why Balance Declines with Age and Why It Matters

As we age, muscle strength naturally declines, reaction times slow, and changes in vision or hearing can affect the way we move through our environment. Certain health conditions, including arthritis, diabetes, and neurological disorders, as well as some medications, can also make maintaining balance more challenging.

How muscle weakness and inactivity affect stability

Muscle mass naturally decreases with age, a process known as sarcopenia. When the muscles in your legs, hips, and core weaken, it becomes harder to maintain stability during movement and recover from a stumble or fall.

The real risk: What falls can mean for older adults

Falls are a serious concern for older adults, and many can be prevented. A single fall can lead to broken bones, hospitalization, or a loss of confidence that can limit activity for months.

Regular exercise and the right guidance can help older adults stay active and maintain their quality of life.

What to Know Before You Start These Exercises

Before you begin, a few simple steps can help keep you safe.

Safety tips for exercising at home

  • Clear the space: Remove loose rugs, cords, and other tripping hazards.
  • Wear proper footwear: Avoid balance exercises in socks or on slippery surfaces. Wear athletic shoes with good traction and ankle support.
  • Use support: Keep a sturdy chair nearby or use a countertop or wall for balance.
  • Move slowly: Move deliberately and listen to your body.

Remember, it’s always best to consult a healthcare professional before starting a new exercise routine. This information is intended for general educational purposes and is not a substitute for professional medical advice.

If you have mobility limitations, balance concerns, or just aren’t sure where to begin, our rehabilitation and recovery team can help you build a plan that’s right for you.

5 Balance Exercises for Older Adults to Practice Every Day

These simple exercises are easy to do at home. All you need is a sturdy chair or countertop and a few minutes.

1. Single-leg stand

Standing on one leg strengthens the muscles in your feet, ankles, hips, and core that help keep you balanced.

  1. Stand behind a sturdy chair, feet hip-width apart, holding the chair for support.
  2. Slowly lift one foot off the floor. When comfortable, lightly release your grip from the chair and hold the pose for 10 to 15 seconds – or as long as you feel stable.
  3. Lower your foot and repeat on the opposite side.

Start with five repetitions on each leg and gradually increase your hold time as your balance improves.


2. Heel-to-toe walk

Walking heel-to-toe improves balance, coordination, and control.

  1. Stand tall and place one heel directly in front of the opposite toe.
  2. Continue walking in a straight line, placing each heel directly in front of the opposite foot.
  3. Keep your eyes forward and lightly touch a wall if you need support.

Begin with five to 10 steps, increasing the distance as the exercise becomes easier.

3. Sit to stand

This exercise builds lower-body strength and makes it easier to rise from a chair safely.

  1. Sit near the front edge of a sturdy chair with both feet flat on the floor.
  2. Lean slightly forward and press through your heels to stand.
  3. Slowly lower yourself back into the chair with control.

Perform three sets of 10 repetitions.

4. Side leg raise

Strong hips improve balance while walking and changing direction. Side leg raises help strengthen the muscles that support these everyday movements.

  1. Stand tall with a chair or wall nearby for support.
  2. Slowly lift one leg out to the side without leaning your upper body.
  3. Lower your leg with control.

Complete 10 to 15 repetitions before switching legs.

5. Calf raises

Your calves and ankles play an important role in balance and stability. Calf raises are a simple way to build strength in both.

  1. Stand tall while holding a sturdy chair or countertop if needed.
  2. Slowly rise onto your toes and hold for one to two seconds.
  3. Lower your heels back to the floor with control.

Perform three sets of 10 repetitions.

How Often Should You Do Balance Exercises?

Start with two or three sessions per week, lasting 10 to 15 minutes each. Beginning with short, but consistent periods of regular movement will build your confidence while supporting strength, flexibility, and balance.

Building a weekly routine

Pair your exercises with an existing habit, like your morning coffee, to help you stay consistent. Focus on good form over speed and use as much support as you need. As you improve, add a session or increase your repetitions.

How The New Jewish Home Supports Older Adult Health and Wellness

Improving your balance is one of the best ways to reduce your risk of falls, stay active, and continue doing the things you enjoy. If you need additional support, The New Jewish Home is here to help.

Contact us to learn more about our programs and services.