Falls are a serious concern for older adults. You may be able to prevent them by staying active and doing simple balance training exercises.
Why balance declines with age
As you get older, your sense of balance may start to feel off. This often happens because the body systems that help keep you steady don’t work quite as well as they once did. Muscles in your legs, hips, and core can weaken over time, making it harder to support the body and react quickly if you get off-balance. Joints may also become stiff or painful for various reasons, as you age. That can limit movement and make walking or turning feel less smooth and controlled.
Balance also depends on clear signals from your eyes, inner ears, and nervous system. With age, vision may become less sharp, and changes in your inner ear can affect how well you sense motion and position. At the same time, the brain and nerves may process information more slowly, taking longer to respond to a slip or uneven surface.
All of these small changes can add up, making balance more challenging. But the good news is that by staying active and keeping up with balance exercises, you can help improve and maintain your stability at any age.
Research suggests that targeted balance training exercises improve stability, strengthen key muscles, and build confidence in daily movement.
Balance training can be done for a few minutes a couple of times each day. You can do it as part of your regular workout routine or on its own. Start with one or two specific balance exercises. Then, over time, make your balance training more challenging by adding more reps or exercises to your routine. Keep motivated by reminding yourself that better balance can help you stay healthy and independent.
There are a great number of exercises you can work your way up to. Here are 6 simple ones to start you off:
Stand up straight with your feet hip-width apart.
Place your hands lightly on the back of a chair if you need to.
Lift your left foot about 2 inches off the ground, while carefully and slowly shifting all your weight into your standing (right) leg.
Balance on your right (standing) leg for 30 seconds.
If you start to lose your balance, let your lifted left foot briefly touch the floor until you regain your balance. Tap your foot on the floor periodically in this way anytime you start to lose your balance.
Repeat on the other (left) leg.
As your balance improves, you can take this exercise from easier to more challenging by going from:
Resting your hands lightly on the back of a chair or counter, to
Letting your hands hang at your sides, to
Closing your eyes while doing this exercise.
How this helps: The single-leg stand helps strengthen your proprioception, along with the muscles that help stabilize you. These include the muscles of the ankle, legs, glutes, hips, and core.
2. Calf raises
Rest your hands lightly on a counter or chair for support.
Raise both heels off the floor to rise up onto your toes, then lower them back down slowly.
Perform 10 reps for 2-3 sets.
How this helps: Toe raises build calf strength. That’s essential for walking and stair climbing. They also help strengthen lower leg muscles that stabilize the ankle.
Stand with your feet hip-width apart and toes pointing forward.
Step sideways, traveling in a line, taking even steps, to the right.
Do 3 reps to the right, then repeat on the left side, for a total of 3 sets on each side.
If needed, perform with your hands resting along a countertop, sliding your hands for support.
How this helps: Side-stepping improves lateral stability. That’s crucial for preventing sideways falls. It also helps strengthen hip stabilizers and it boosts your coordination.
4. Sit-to-stand
Scoot forward on a chair until your toes are slightly behind your knees and feet flat on the floor.
Push your weight into your heels to rise from the chair to a standing position, without using your hands, if possible.
Slowly lower yourself back down to a seated position.
Repeat 5 times. Try to increase the number of reps you do as you get stronger.
How this helps: The sit-to-stand exercise strengthens quads, glutes, and core, which are all vital for balance. This builds functional strength for daily tasks.
5. Walk on a line (heel-to-toe)
With hands on hips, walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.
Take 10 heel-to-toe steps forward and then reverse direction and travel backwards.
Place one hand on a counter for support if needed to stay safe.
How this helps: Tandem walks enhance coordination and midline control, which is great for improving gait stability.
Lift knees and feet up one at a time while standing tall.
If needed, use a chair or countertop as support. Or swing your arms as you march.
March in place for 30 seconds. Rest for 10 seconds. Then repeat for 3 sets.
How this helps: Marching in place supports safe walking and step up movements (such as climbing stairs), along with gait rhythm and hip strength.
How often should older adults do balance training?
Basic balance training exercises like these can be done for a few minutes a couple of times each day. Or you can mix them in with your regular workout routine. If you can, aim for short training sessions several times a day.
Safety tips
Before you get started with balance training, keep a few safety tips in mind:
If you have any injuries or balance problems, talk with your doctor or physical therapist before starting. You may also want to work with a certified personal trainer or physical therapist. Look for one whose focus is on balance training or working with older adults.
Do the exercises barefoot or in sneakers (or other soft-soled shoes). Socks or hard-soled shoes on a slick floor may not be safe.
Use nearby support from a stable chair, countertop, or wall to keep yourself steady if you lose your balance.
Stand up as straight as you can and try to keep your head level.
Try to keep each hip at the same level as the other when on one foot.
Stop if you feel tired or like you might fall. Do not push yourself too hard.
Stop if you feel any pain.
Move on to the next level only when you are ready. For example, stand on one leg for 30 seconds with your eyes open before trying it with your eyes closed.
Improving your balance may not be the first thing you think of when it comes to your health. But it’s an important step. And by taking those steps to help avoid falls, you’ll boost your quality of life—now and down the road. Having a good sense of balance can help you stay confident about your health and your independence as you get older.
If you already have problems with your balance, take heart. Starting with simple exercises like these is a great step to improving your balance. It’s never too late to train your body to stay steady on your feet.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.
References
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Kulkarni, N., Tsepis, E., Phalke, V., Tilekar, S., Pouliasi, K., Theodoritsi, M., & Mahajan, A. (2022). Impact of a group exercise programme on fall risk, balance, strength, fear of falling, and quality of life in older adults: A randomized controlled trial. Journal of Gerontology and Geriatrics, 71(2). https://doi.org/10.36150/2499-6564-N540
MSD Manuals. (2025). Gait disorders in older adults. https://www.msdmanuals.com/home/older-people-s-health-issues/gait-disorders-in-older-adults/gait-disorders-in-older-adults
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Wagner, A. R., Akinsola, O. O., Chaudhari, A. M. W., Bigelow, K. E., & Merfeld, D. M. (2021). Measuring vestibular contributions to age-related balance impairment: A review. Frontiers in Neurology, 12, Article 635305. https://doi.org/10.3389/fneur.2021.635305
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This article was written by Jason Nielsen, edited by Gail Olson, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, LAT, ATC, CSCS, CSPS, on April 1, 2026.