Five Simple Balance Exercises for Seniors

Balance naturally changes as we age, but it can be improved with regular practice. These exercises are a gentle place to begin. Always do them next to a sturdy counter or chair, and stop if you feel dizzy or unwell.

The five exercises

1. Weight shifts: Stand tall and slowly shift your weight from one foot to the other.
2. Heel-to-toe walk: Place one foot directly in front of the other and walk slowly along a counter.
3. Single-leg stand: Hold the counter and lift one foot for a few seconds, then switch.
4. Sit-to-stand: Rise from a chair without using your hands, then sit back down with control.
5. Side leg raises: Lift one leg out to the side while holding support, then lower slowly.

Tips for safe practice

Wear supportive, non-slip footwear, keep the area clear and have someone nearby the first few times. Start with a few repetitions and build up gradually.

If you have had a fall, have a medical condition or feel unsteady, ask a physiotherapist to design a programme that suits you.