6 Balance Exercises to Practice as You Age

The reason balance becomes more critical with age? Your body’s balance systems naturally decline over time. “As we age, our brain slows down in its processing of key sensory inputs that includes our inner ear, eyes, and even how we feel our feet on the ground — called proprioception,” says Colleen M. Casey, PhD, a board-certified adult nurse practitioner and the medical director of the senior health program at Providence Senior Health in Portland, Oregon.

Once your doctor gives you the all-clear, do these exercises recommended by Dr. Culbertson daily. All you need is a sturdy countertop and a chair for support. As your balance improves, consider adding a light dumbbell to increase the challenge.

1. Single-Leg Stance

Practicing a single-leg stance improves your balance by activating core muscles and muscles in the standing leg. It also builds your ankle stability and hip strength, Culbertson says.

Equipment you’ll need: a countertop for support.

How to do it:

1. Stand facing or beside a countertop with one or both hands lightly touching it.
2. Lift one foot a few inches off the floor and balance on the opposite leg.
3. Hold for 10 to 30 seconds; switch sides.
4. Perform three to five repetitions per side.
5. To increase difficulty, take one or both hands off the counter, close your eyes, or stand on an uneven surface (like a rolled-up towel, exercise mat, or blanket).

2. Sit-to-Stand

Sit-to-stands strengthen your glutes and quadriceps (the muscles in the front of the thighs). Strengthening these muscles decreases the likelihood of your leg muscles giving out and causing a fall, Culbertson explains.

Equipment you’ll need: a sturdy chair (with armrests for additional support, if needed).

How to do it:

1. Sit on a chair with your feet flat and knees shoulder-width apart.
2. Lean forward slightly and stand up, using your arms if needed.
3. Sit back down slowly and with control (avoid plopping down).
4. Perform 5 to 10 repetitions.
5. As you gain strength, try to stand up without using your arms. Then, add resistance by holding a dumbbell.

3. Grapevine

This exercise helps you become more aware of foot placement, to improve coordination and proprioception, Culbertson says.

Equipment you’ll need: a countertop for support (optional).

How to do it:

1. Begin with feet hip-width apart. Then, take a step to the left with your left foot.
2. Cross your right foot in front of the left.
3. Step your left foot to the left again, and then cross the right foot behind the left foot.
4. Take 10 steps total before returning in the opposite direction.
5. Perform the exercise five times each direction.
6. If you need help with balance, perform the exercise with one or both hands lightly touching a countertop.

4. Heel-to-Toe Stand

This exercise helps replicate the balance skills needed for walking and improves stability and coordination. “My minimum goal for most of my patients is that they'd be able to do this exercise for 10 seconds,” Culbertson says.

Equipment you’ll need: a countertop for support.

How to do it:

1. Stand with one foot directly in front of the other, with your heel touching your toe.
2. Lightly hold the counter for balance.
3. Hold for 10 seconds, working up to 30 seconds.
4. Switch sides and repeat.
5. Increase the challenge by taking your hands away from the counter or walking in a heel-to-toe pattern (as if you’re on a tightrope).

5. Marching in Place

“Marching in place is a good leg strengthener, which in turn strengthens the balance,” Culbertson says.

Equipment you’ll need: a countertop for support.

How to do it:

1. Stand beside a countertop with one hand lightly touching it; feet hip-width apart.
2. Lift one knee to hip height, then lower and lift the opposite knee (like marching). That’s one rep.
3. Complete two to three sets of 10 to 15 reps.

6. Mini Squat

“Squats are great because they work your glutes, quads, hip muscles, and calves — everything you need for standing balance,” Culbertson says. Mini squats — a modification of traditional squats that reduce your range of motion and are gentler on your knees — help improve balance and strength for everyday activities.

Equipment you’ll need: a countertop for support.

How to do it:

1. Stand facing or beside a countertop with one or both hands lightly touching it; feet shoulder-width apart.
2. Push your hips back as if sitting down, bending knees to decrease your height by about six inches.
3. Keep weight in your heels and avoid arching your back or rising onto your toes.
4. Stand back up with control.
5. Perform 10 to 15 reps.
6. To increase difficulty, take your hands off the countertop and/or squat until your thighs are parallel to the floor.

The Takeaway

• Balance exercises challenge your coordination and sense of gravity, which is increasingly important for preventing falls with age.
• Many balance exercises can be done at home with simple equipment like a counter or chair.
• Always speak to your doctor before trying balance exercises, especially if you have weak balance or are at risk of falling.