Exercises to help improve balance

Two older people balance on one leg on their yoga mats

Balance is something that many of us take for granted, but we need it for basic everyday movements like walking, climbing stairs, and getting up from chairs. People are more likely to have problems with balance as they grow older. Read on to understand the importance of balance and some easy exercises that can help boost your strength, flexibility, and stability. Whether you’re into sports, gardening, or just want to stay active, these exercises are designed to keep you steady and confident so you can keep doing what you love – no matter your age!

Physical activity: a magic potion

Staying active as you age delivers a special mixture of health and wellbeing boosting benefits. Regular physical activity not only reduces the risk of developing chronic conditions, but also boosts your alertness and concentration ^[1,3]. It does this by boosting your levels of endorphins (the feel-good happy hormones) and helps to keep stress at bay ^[4]. This is especially helpful to combat fatigue and daily stressors, and for older adults – to maintain overall cognitive function for thinking and memory ^[3].

The Australian Physical Activity guidelines recommend that all adults engage in at least 30 minutes of moderate activity on most days per week. This can be accumulated across a variety of activities. Strengthening exercises are recommended on at least 2 days per week, and older Australians over 65 are recommended to also engage in flexibility and balance exercises to help them move more easily and prevent falls ^[2].

When do we need balance?

Good strength, balance, and flexibility is helpful in any movement you do, such as standing, walking, and even bending over to tie your shoes.

We use balance in many everyday activities, such as:

Walking up and down stairs without using a rail
Stepping on and off curbs to cross the road
Turning quickly or navigating busy environments
Getting dressed while standing up
Walking while holding objects

Balance training is important for staying safe and active in everyday life. There are many ways to incorporate balancing activities into your daily routine, no matter your age or current activity level.

Older Australians especially stand to benefit from regular balance training, as some of the body systems we use to balance (such as our vision, inner ear, and muscles) need more attention as we age. Incorporating activities which support strength, balance, and flexibility can greatly improve your quality of life and prevent falls, while helping to boost and maintain independence for longer ^{[1, 2, 5].}

Physical activities that can improve balance

There are lots of fun activities that can help improve balance:

Pilates: Pilates is an excellent low impact activity for building full-body strength, mobility and flexibility and is suitable for all ages and abilities. It can be done at home by yourself, outdoors in the sunshine, or in a group class setting to connect with others.
Yoga: Yoga can improve more than just your flexibility, but also your mood, strength, balance and breathing control. Try Yin Yoga for a deep stretching and meditative experience – great for combating stiffness. Looking for something more active to get your heart pumping? Try Vinyasa yoga. Or if you’re worried about following too many moves, try Hatha yoga, which offers a slower pace and is perfect for beginners. Check out our free Yoga for Beginners sequence.
Tai chi: Tai chi involves moving through a series of slow, flowing motions and deep, slow breathing to exercise your body while also calming the mind. Tai chi can greatly reduce falls risk by improving strength, flexibility, range of motion, and reflexes – all the things you need for great balance.

If you are keen to give any of these options a go, contact your local council to see if there are any free or low-cost community classes in your area, or search YouTube for a free guided class.

Balance exercises to do at home

There are certain exercises you can do to target balance – all from the comfort of your own home. Be sure to practice these exercises in a safe space free from clutter, and stand by a steady surface, such as a kitchen bench or dining table, so you can take breaks and hold on if you need to.

Weight shifts: Stand with your feet hip-width apart. Lean slowly toward 1 leg until it bears all your weight. Shift slowly from side to side. Remember to have something nearby to support yourself if you need to – but try to practice short bursts of time without holding on!
Single leg balance: If weight shifting feels easy, you can practice standing on 1 leg. Stand upright with your feet hip-width apart and your weight equally spread across both legs. Place your hands on your hips. Lift 1 leg off the floor. Hold onto a stable object if this is challenging at first, and then work towards reducing hand support. Hold the position as long as you can. Repeat on the other side.
Heel raises: Stand sideways to a stable object, like a chair or table, while holding on with 1 hand for support. Slowly rise up onto your toes, lifting your heels off the ground. Hold for 1 second and lower again. Do this 8 times to begin, increasing to 15. For a challenge, repeat the movement without holding on.
Stand up & sit down (or chair raise): Sit on a chair with your feet flat on the ground and slightly apart. Try to keep your back and shoulders straight throughout this exercise. Stand up and stand back down. You can use armrests if you need to. Do this 8 times to begin with, increasing to 15.

Tips for getting started

If you are not currently doing physical activity – start small and keep it simple, and gradually build up to the recommended amount. Start with just 10 minutes a day, and gradually increase your activity levels. Choosing activities that you find fun and interesting will help you stick to a routine rather than finding it a chore.

Balance exercises can be done as often as you would like, at any time of day. Incorporating them into a daily routine can help you build and maintain your balance by consistently working muscles that keep you strong, balanced, and flexible.

Active life, healthy life

The most important thing is to just move your body. If you need some inspiration, check out these 20 ideas to help you get started. You can also try our ready-made home workouts, or build your own routine with these individual exercises.

Sources

Pilates for Seniors: Benefits, Considerations, and More [Internet]. Healthline. 2021. Available from: https://www.healthline.com/health/fitness/pilates-for-seniors
Tarlton A. Yin Yoga 101: Everything You Need to Know About This Deep, Meditative Practice [Internet]. mindbodygreen. 2012. Available from: https://www.mindbodygreen.com/articles/guide-to-yin-yoga
Pizer A. Introduction to Vinyasa Flow Yoga [Internet]. Verywell Fit. 2022. Available from: https://www.verywellfit.com/introduction-to-vinyasa-flow-yoga-4143120
Newlyn E. What is Hatha Yoga? [Internet]. Ekhart Yoga. 2017. Available from: https://www.ekhartyoga.com/articles/philosophy/what-is-hatha-yoga
Harvard Health Publishing. Best exercise for balance: Tai chi – Harvard Health [Internet]. Harvard Health. Harvard Health; 2014. Available from: https://www.health.harvard.edu/staying-healthy/best-exercise-for-balance-tai-chi [DS1]
Australian Institute of Health and Welfare. Physical activity across the life stages Stronger evidence, better decisions, improved health and welfare. 2018. Available from: https://www.aihw.gov.au/getmedia/c249ef97-e219-44df-a8bd-f5e50d04064c/aihw-phe-225.pdf.aspx?inline=true
Department of Health and Aged Care. Physical activity and exercise guidelines for all Australians. Australian Government Department of Health and Aged Care. 2021. Available from: https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians?utm_source=health.gov.au&utm_medium=callout-auto-custom&utm_campaign=digital_transformation
Anxiety and Depression Association of America. Physical Activity Reduces Stress | Anxiety and Depression Association of America, ADAA. Adaa.org. 2021. Available from: https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Mayo Clinic. Exercise and stress: Get moving to manage stress. Mayo Clinic. 2022. Available from: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Better Health Channel. Physical activity for seniors. Better Health Channel. 2023. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-for-seniors

Acknowledgement

Content developed by the Health and Wellbeing Centre for Research Innovation in conjunction with Health and Wellbeing Queensland’s team of expert nutritionists, dieticians, and exercise physiologists.