Balance exercises for seniors
Reviewed by Dr Namrata Bagaria, MBBS, MPH (Harvard)Last reviewed
A short set of seated and standing moves to build the balance and leg strength that keep you independent.
What to know
Balance is a skill, and like any skill it improves with a little practice. This short set mixes seated warm-ups with standing moves you can do while holding a chair, so you always feel supported.
Seated, try marching on the spot, straightening one knee at a time, and gentle ankle circles to wake up the feet. Standing at the chair, practise heel-to-toe steps and standing on one foot for a slow count of five, then swap. Breathe easily and keep your gaze on a fixed point ahead.
Aim for ten unhurried minutes on most days rather than a long session once a week. Stop if anything hurts, and keep support within reach. This is gentle, general movement guidance, not a treatment plan.
Related topics
Appears in these guides
Sources
The guidance on this page draws on the following.
Balance exercises(opens in a new tab)
NHS · 2024
Supports: The kind of seated and standing balance moves described here.
WHO guidelines on physical activity and sedentary behaviour(opens in a new tab)
World Health Organization · 2020
Supports: That older adults should do balance training on three or more days a week.