5 Simple Exercises to Improve Balance

Exercises that target the core, legs, and lower back can help strengthen muscles and reduce the risk of falling. Here are 5 simple home exercises to improve stability and balance, supporting stability and independence.

Note: Always consult with your doctor before starting a new exercise program.

1. Single Leg Stands

This exercise targets leg muscles, helping a person walk, sit, and stand. Start by using a sturdy chair, table, or countertop for support.

To do this exercise, hold on to your chair or support and slowly raise your right foot, balancing on your left foot. Hold the pose for 15 seconds or longer, and then switch feet.

The goal is to eventually be able to stand on one foot without assistance for a minute.

2. Marching in Place

Similar to the last exercise, Marching in Place targets the legs, and helps older adults practice walking. It can be done with the support of a chair or a table.

To do this exercise, stand up straight, holding the back of a chair or a countertop for support. Lift your right knee as high as you can. Lower it, then lift your left leg. Repeat 10 times per leg for a total of 20.

This exercise can be done both sitting and standing.

3. Clock Reach

This exercise can help strengthen core and leg muscles, helping older adults stay steady while walking.

To start, hold on to the back of a chair or counter with one hand. Lift your right leg and extend your right arm straight out in front of you. While still looking ahead, slowly move your arm horizontally out to your side, then behind you. Bring your arm back to the side and return it to the front.

This exercise is called the “clock reach” because your arm moves like the hand of a clock, first going from 12 o’clock, then 3 o’clock, and finally 6 o’clock.

Repeat this exercise twice per side.

4. Side Leg Lifts

This balance exercise targets the outer thigh, which can improve stability and reduce knee pain.

Hold on to a chair or counter for support. Slowly lift your right leg while keeping your toe pointed forward. Stand up straight, and look straight ahead. Hold this pose for a moment, and then slowly lower your leg back down.

Repeat this exercise 10 times per leg, for a total of 20.

5. Toe Lifts

This exercise targets the calves and ankles, improving walking and balance.

First, stand up straight and hold on to the back of a chair or counter for support. Then slowly raise yourself up on your toes, and then gently lower yourself back down.

Repeat this exercise 20 times.

Home exercise is a great place to start, but a physical therapist or exercise class can help older adults develop personalized exercise routines and become stronger. If you’re looking to explore more exercise options for older adults, contact Boston ElderINFO at 617-292-6211, or click the button below.